Image of the top 8 heart healthy foods

Creating a healthy community is one of our primary missions, and the food on our table is often at the forefront of that. Almost 80% of all premature cardiovascular diseases can be prevented by your lifestyle, this includes the food you consume. In honour of national heart month next month, we’re sharing 8 heart-healthy foods you can start incorporating into your diet today.

1) Legumes

Legumes such as black, pinto, and navy beans benefit your cardiovascular health because they are high in fiber, B-vitamins, and other micronutrients while being low in fat and cholesterol. 

2) Fish high in omega-3s

Fish high in omega-3s include salmon, trout, tuna, and mackerel. Researchers at McMaster University found that consuming fish at least twice a week can significantly reduce the risk of heart disease. 

3) Healthy Nuts

Numerous studies have linked the consumption of healthy nuts to the decreased risk of coronary disease. While nuts like walnuts, almonds, and cashews have a high-fat content, it’s primarily made up of “good fats”, i.e., monounsaturated fats which can reduce “bad” cholesterol levels. 

4) Green Veggies

Packed with fiber, micronutrients, and nitrates, incorporating green produce like spinach, lettuce, and arugula into your everyday diet is a steadfast way to improve your cardiovascular health. 

5) Fruits

Bananas, apples, and oranges are loaded with nutrients that aid in lowering your cholesterol levels. Plus, increased consumption of fiber and potassium has been proven to prevent high blood pressure from developing. You can reap these benefits by consuming fresh, frozen, canned, or dried fruit. 

6) Berries

Strawberries, blueberries, blackberries are full of heart-healthy phytonutrients and antioxidants and make for a delicious topping for oatmeal, cereal, and yogurt.

7) Dark Chocolate

The darker chocolate, the better! It is full of disease-fighting antioxidants that have been shown to lower blood pressure and reduce your risk of cardiovascular disease.

8) Oats

Whole grain oats are affordable and nutritious and contain a soluble fiber called beta-glucan that lowers cholesterol. 

All of these foods are great for your heart and your general health overall. Here at the Cambridge Food Bank we want to work together to make sure that our community has the tools to eat healthy every single day. For more information about how you can eat healthy, visit our Wellness Hub!

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