00:00Hello everyone and welcome back to our channel
00:02Today we have an exciting topic to discuss
00:0510 heart healthy foods that can make a real difference in your cardiovascular health
00:09Number 1 is Fish
00:12Fatty fish like salmon, mackerel, trout and sardines are incredible source of omega 3 fatty acids
00:19These healthy fats have been shown to reduce inflammation, lower triglyceride levels and promote heart health
00:26So try to include fish in your meals a couple of times a week
00:29Number 2 Berries
00:32Berries like blueberries, strawberries, raspberries and blackberries are packed with antioxidants, vitamins and fiber
00:40Their anti-inflammatory properties have been linked to a reduced risk of heart disease
00:45So try to include berries in your meals
00:47Number 3 whole grains
00:50Swap refined grains for whole grains like oats, quinoa, brown rice and whole wheat bread
00:57Whole grains are loaded with fiber, vitamins and minerals that help lower cholesterol levels and reduce the risk of heart disease
01:04They are a fantastic addition to a heart healthy diet
01:07Number 4 is Leafy green vegetables
01:11Leafy greens like spinach, kale, Swiss chard and others are powerhouses of nutrition
01:17They are low in calories, high in fiber and packed with vitamins, minerals and antioxidants
01:22Including these in your meals can help maintain healthy blood pressure and reduce the risk of heart disease
01:28Number 5 Nuts
01:31Nuts like almond, walnut, pistachios and others are rich in heart healthy fats, fibers and antioxidants
01:38They have been associated with improved cholesterol levels and a lower risk of heart disease when consumed in moderation
01:45So grab a handful of nuts for a healthy snack
01:48Number 6 Legumes
01:51Beans, lentils, chickpeas and other legumes are excellent plant-based protein sources
01:57They are also packed with fiber and minerals
02:00Including legumes in your diet can help lower cholesterol levels and promote heart health
02:05So you can also include legumes in your diet
02:08Number 7 is Avocados
02:10Avocados are known for their creamy texture and incredible taste
02:14But they are also heart healthy
02:16These fruits are rich in monounsaturated fats which can help improve cholesterol levels
02:22Avocados also contain potassium, fiber and antioxidants
02:27Making them a fantastic choice for a healthy heart
02:31Number 8
02:33Tomatoes
02:34These vibrant and juicy fruits are not only delicious but also great for your heart
02:39Tomatoes are loaded with lycopene
02:42Which is a powerful antioxidant that has been linked to a reduced risk of heart disease
02:47They are also a good source of vitamin C and E, potassium and fiber
02:52So add tomatoes to your salads, sauce or enjoy them in a sandwich
02:57Number 9
02:59Dark chocolate
03:00Dark chocolate with a high cocoa content that is 70% or more
03:04Is an indulgence that can benefit your heart
03:07Dark chocolate contains flavonoids
03:09Which have antioxidant and anti-inflammatory properties
03:12Consuming it in moderation has been linked to a lower risk of heart disease
03:17Number 10
03:19Olive oil
03:20When it comes to healthy fats, olive oil takes the crown
03:23So replace unhealthy fats with extra virgin olive oil
03:27Which is rich in monounsaturated fats and antioxidants
03:30It has been associated with reduced inflammation, improved cholesterol levels and lower risk of heart disease
03:37Remember a balanced diet, regular exercise and a heart healthy lifestyle overall are key to maintaining cardiovascular health
03:46So incorporate these 10 heart healthy foods into your meals and take a step towards a healthier heart
03:52Thank you for watching today's video
03:55If you found this information helpful, don't forget to give it a thumbs up and share it with your loved ones
04:00And as always, stay healthy and take care
04:03See you next time
