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3 foods for a healthy heart

Heart health is essential to our well being and sometimes it can become tricky to maintain our hearts healthy and strong. We have 3 heart-healthy foods that are excellent at keeping your heart healthy and are tasty too!


Berries for a healthy heart


Strawberries, raspberries and blueberries are high in phytonutrients. Studies have discovered that consuming blueberries regularly enhances the activity of blood vessel lining cells, which can assist in regulating blood pressure and blood clotting.

Berries have also been shown to lower bad cholesterol levels and may help prevent damaged LDL cholesterol, which is thought to be a key risk factor for heart disease.

Berries also contain an abundance of anti-inflammatory qualities. Today, more people experience daily stress and a lack of an exercise routine. This is where most people will experience long-term inflammation, your body's natural response against infection or damage is inflammation. Eating berries can help reduce inflammation due to their abundance of antioxidants. 


Nuts and seeds for a healthy heart


Adding more nutritious seeds to our diets might benefit our hearts. Different types of seeds are excellent sources of omega 3 fatty acids, proteins, fibre, proteins and minerals. They can help reduce blood pressure and cholesterol. In the end, consuming these items may help to prevent heart disease. 

Here are a few different types of seeds and their specific benefits. Chia seeds are rich in omega-3 fatty acids and are rich in ALA’s (alpha-linolenic acid), an acid that has been linked to reducing the risk of atherosclerosis, hypertension, and cardiovascular diseases. Flaxseeds are also rich in ALA’s which can help prevent cholesterol buildup in heart blood vessels and artery inflammation. Pumpkin seeds are rich in nutrients like iron, magnesium and fibre. Their richness in magnesium is most important because it has been linked to helping control blood pressure. Lack of magnesium in the body can cause erratic heart rhythms and higher blood pressure. 


Dark chocolate for a healthy heart


Dark chocolate

This tasty treat has ingredients and nutrients that have been proven to be heart-healthy, it has been linked to decreasing the risk of heart disease in numerous studies. 

The body produces inflammation during times of stress, which can lead to or aggravate heart disease. Dark chocolate, on the other hand, halts the chain reaction. Dark chocolate contains lots of antioxidants that can help to prevent oxidative stress (stress that can damage body cells and tissues). 

Dark chocolate also contains flavonoids, which are antioxidants that can assist in improving heart health. The fatty acid profile of cocoa and dark chocolate is healthy too. These fats consist mainly of oleic acids (a heart-healthy fat also found in olive oil), stearic acid, and palmitic acid. In the long run, this should result in far less cholesterol accumulating in the arteries, lowering the risk of heart disease. 

As an extra tip, dark chocolates with a higher cocoa percentage contain more fibre and protein while decreasing the sugar percentage!


It is important to note that while vegan and plant based diets are rich in minerals and nutrients, it can become harder to obtain or get enough of all the essential nutrients. Incorporating vegan supplements into your diet will be able to provide your body with extra vitamins and minerals that will help keep you feeling your best. 

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