Eggs

Eating eggs in moderation (up to one egg per day) does not increase your risk of heart disease. Eggs provide complete protein and essential nutrients like choline, which is beneficial for the heart and brain. Egg yolks contain vitamins, minerals, and antioxidants such as lutein and zeaxanthin. It is recommended to boil or steam eggs instead of frying them in oil.

Dairy products

Consuming dairy does not increase the risk of heart disease and may even help protect the heart. Dairy is rich in calcium, probiotics, and potassium, which support healthy blood pressure and cholesterol levels.

Shellfish

Shellfish like shrimp, mussels, lobster, and oysters often have high cholesterol content. However, they are also rich in omega-3 fatty acids and low in saturated fat, making them heart-healthy. Eating one to two servings of seafood per week reduces the risk of coronary heart disease and stroke.

Coffee

Moderate coffee consumption (around two to three cups per day) benefits the heart thanks to antioxidants like chlorogenic acid and polyphenols, which reduce inflammation and support blood vessel function. However, to protect your health, be mindful of added ingredients like sugar or fatty cream, which can diminish the heart-healthy benefits.

Potatoes

Potatoes are rich in fiber and complex carbohydrates, providing energy, vitamin C, and potassium, which plays an important role in regulating blood pressure. Boiling or baking potatoes with their skins on is recommended for increased fiber intake, rather than frying them.

Chocolate

Dark chocolate (70% cacao or higher) can be a heart-healthy food choice. Cacao is rich in flavonoids, plant-based compounds that help lower blood pressure, improve blood circulation, and reduce risk factors for heart disease like atherosclerosis (plaque buildup in the arteries) and lipid levels.

Incorporating plenty of fruits, vegetables, whole grains, beans, and nuts into your diet is recommended for increased fiber intake. Aim for around 25 to 36 grams of fiber per day.

Prioritize omega-3 fatty acids from foods like salmon, tuna, sardines, chia seeds, and walnuts to reduce inflammation and support heart function. The American Heart Association recommends eating fish at least twice a week for optimal heart health.

Regular physical activity can increase blood circulation. Aim for at least 150 minutes of moderate-intensity exercise per week. Even short 10-minute bursts of activity can help balance cholesterol levels and control blood pressure.

Le Nguyen (According to Eating Well)