February is Heart Health Month: 20 Best Foods for a Stronger Heart

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Chicago, IL – Heart disease remains a leading cause of death in the U.S., making heart health a top priority. February, recognized as Heart Health Month, serves as a reminder to adopt a heart-friendly diet.

According to the U.S. Department of Health and Human Services, a balanced diet can lower heart disease risks. Incorporating heart-healthy foods helps manage cholesterol, blood pressure, and inflammation. Here are 20 foods that support heart health and why they work:

1. Salmon– Rich in omega-3s, reducing inflammation and lowering blood pressure.

2. Walnuts– Contain healthy fats that improve cholesterol levels.

3. Almonds– Support heart health with fiber and unsaturated fats.

4. Chia Seeds– High in fiber and omega-3s for artery health.

5. Flaxseeds– Provide lignans, which help reduce cholesterol.

6. Oatmeal– A fiber-rich breakfast that lowers LDL cholesterol.

7. Avocados– Full of monounsaturated fats that support healthy blood flow.

8. Dark Chocolate– Contains flavonoids that improve circulation.

9. Blueberries– Rich in antioxidants that fight inflammation.

10. Strawberries– Support heart function by reducing bad cholesterol.

11. Leafy Greens– Provide nitrates that help lower blood pressure.

12. Broccoli– A fiber powerhouse that keeps arteries clear.

13. Tomatoes– Contain lycopene, which reduces oxidative stress.

14. Garlic– Lowers blood pressure and fights plaque buildup.

15. Legumes– Reduce blood sugar levels and promote heart health.

16. Lentils– Provide plant-based protein and fiber for heart function.

17. Beans– Help lower cholesterol and improve gut health.

18. Green Tea– Contains catechins that reduce cholesterol levels.

19. Olive Oil– A staple of the Mediterranean diet, reducing heart disease risk.

20. Oranges– High in vitamin C and flavonoids for better circulation.

The U.S. Department of Health recommends incorporating these foods into daily meals for long-term benefits. A diet rich in fiber, healthy fats, and antioxidants promotes heart function and reduces disease risk. Small changes, like replacing processed foods with whole foods, can make a significant impact.

Experts suggest pairing a heart-healthy diet with regular exercise, stress management, and quality sleep. Consistency matters more than perfection. Making these foods part of your routine helps protect your heart for years to come.

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