Summer is here. As your thoughts may be filled with looking your best in your swimsuit, keeping your heart at the forefront of your mind is also important. Cardiovascular disease is the number one killer of both men and women in America. However, with a few small, simple changes you can make daily to improvements to your heart health and have a major impact on your overall longevity. Instead of focusing on food you should avoid, focus on filling up on these amazing summertime foods that can have a dramatic impact on heart health. After all, who doesn’t want to eat more!
1- Low fat dairy:
Summertime is a great time to cool down with a chilled bowl of cottage cheese or a smoothie made with low fat milk. Indulging in dairy can be beneficial to your heart. Dairy products are a great source of calcium, potassium, and magnesium- all minerals that play an important role in regulating blood pressure. In fact, consuming reduced-fat dairy, in combination with a high produce, low sodium diet, has been shown to significantly decrease blood pressure. In addition, research has found including reduced-fat dairy in a calorie controlled diet can increase weight loss, specifically visceral fat (most damaging fat to the heart) by as much as 30%. Look for dairy products that are low in saturated fat, high in filling lean protein, and low in sodium to help you not only feel satisfied, but can improve overall health as well.
2- Blueberries:
Of all berries, blueberries may have the biggest impact on cardiac health. Eating just three servings of blueberries per week was found in a study to reduce the risk of heart attack in women by 33%! This may be due to the high anthocyanin content in these berries, which may help dilate arteries and counter the buildup of plaque. In addition, animal studies have shown that regular consumption of blueberries can decrease visceral fat, insulin resistance, and triglyceride levels. Summer is a great time to add more berries to your diet. Try incorporating them in smoothies, on salads, or on top of yogurt or even ice cream!
3- Bell Peppers:
Bell peppers on the grill, chilled in a salad, or sautéed in olive oil can add a great flavor to any summer dish. These peppers are an excellent source of vitamin C, which studies have shown helps to return the stress hormone cortisol to normal levels after a stressful situation. A reduction in circulating stress hormones means a reduction in belly fat storage. Since a wide waistline is a critical factor in your heart disease risk, choosing foods rich in nutrients that help to shed belly fat provides a significant heart health boost. In addition, a diet rich in vitamin C can reduce serum levels of C-reactive protein, which when elevated, is a risk factor for heart disease.
4- Fatty Fish:
What’s better than grilled fish or seafood kabobs fresh off the barbeque in the summer? Fatty fish such as salmon and tuna are great sources of anti-inflammatory omega-3 fatty acids. Studies have found that including omega-3s in the diet can lower the risk of heart arrhythmias and artherosclerosis, lower triglyceride levels, blood pressure, and LDL cholesterol foods. With all these health benefits it is clear that foods rich in these fatty acids are potent heart superfoods. In addition to the cardiac benefits, research suggests diets rich in omega-3s may also help to shrink belly fat, which makes seafood a great choice for those looking to slim down for swimsuit season as well. If you are unable to consume seafood, plant-based foods such as walnuts and chia seeds provide a good source of omega-3 fatty acids as well.
Pingback: Why The Lazy Days of Summer Are Good For Your Health?