If your heart doctor recently diagnosed you with high cholesterol and blood pressure, it’s time to leave foods loaded with trans and saturated fat behind. Here, review some of the many whole foods that reduce cholesterol levels, promote healthy blood circulation, and contribute to radiant health. They all help lower your risk of heart disease and keep the vital organ functioning efficiently.

What Heart-Healthy Foods to Add to Your Diet

1. Whole Grains

Enjoy whole grains such as quinoa, oats, barley, brown rice, rye, and bran to combat high cholesterol levels. Unlike refined grains such as white rice and white bread, whole grains feature high fiber content that can reduce your cholesterol and heart disease risk. One study found that consuming three servings of whole grains daily lowers heart disease chances by 22%.

2. Leafy Greens

Make salads with leafy greens such as kale, spinach, and collard greens to increase your vitamin K and dietary nitrate intake. Vitamin K improves artery health and efficient blood clotting, while nitrates keep arteries flexible and lower high blood pressure levels.

3. Avocados

Replace trans and saturated fats with their healthy counterparts, such as the monounsaturated fat found in avocados. Studies show that avocados help reduce high cholesterol and contain significant amounts of potassium, the electrolyte and mineral that keeps the arteries clean and flexible to reduce high blood pressure.

4. Nuts & Seeds

Consume more healthy fats by opting for nuts and seeds. Walnuts offer an excellent source of monounsaturated fat as well as omega-3 fatty acids, and have shown to lower oxidative stress and bodily inflammation to help regulate blood pressure and cholesterol. Other heart-healthy nuts include chia seeds, cashews, flaxseeds, and almonds.

5. Berries

Add berries to smoothies, oatmeal, yogurt, and salads, or simply eat them as is to protect yourself from oxidative stress and inflammation. Blueberries, raspberries, strawberries, and blackberries offer high antioxidant content, among other nutrients that boost heart health, such as vitamin C that decreases your stroke risk. 

The team at DiVagno Interventional Cardiology, MD, PA helps residents throughout Rochelle Park, NJ, and the surrounding areas manage high cholesterol, high blood pressure, and other heart-related issues such as heart attack symptoms. These professionals conduct cardiac screenings to get to the bottom of the issue. Call (201) 845-3535 to make an appointment or learn more about the heart doctors online.