Eating seasonally

Everyone should eat plenty of fresh, seasonal fruits and vegetables combined with lean protein sources. Spinach and kale provide vitamin K and antioxidants, which can lower cholesterol levels and support cardiovascular health.

Adding oatmeal and berries to breakfast provides the body with antioxidants. For lunch, leafy greens in salads or sandwiches, along with salmon, are recommended. Dinner should prioritize high-fiber foods low in saturated fat and rich in omega-3s, such as fish, green vegetables, and fresh fruit. A diet including avocados, which are rich in healthy fats, fiber, and vitamins, contributes to lower cholesterol, balanced blood pressure, and prevents heart attacks.

Walking outdoors

Walking is one of the simplest forms of exercise that helps control blood sugar and aids digestion. This exercise contributes to reducing the risk of heart disease and stroke, regulating blood pressure and cholesterol, strengthening muscles, and improving bone health.

For a healthy heart, everyone should aim for 3,600 steps per day outdoors, consistently maintaining about 5 sessions a week. Sunlight helps the body produce vitamin D, which helps regulate blood pressure and improves heart function by metabolizing calcium and through its anti-inflammatory properties. Sufficient vitamin D intake also supports bone health, improves mood, and boosts the immune system.

A healthy breakfast

A nutritious breakfast promotes better blood circulation. This meal should include enough healthy fats, fiber, protein, and vitamins to provide energy for the body. Fruits, vegetables, and whole grains, rich in fiber, contribute to lowering blood pressure, reducing cholesterol, and decreasing inflammation. Fiber also creates a feeling of fullness, thereby limiting calorie intake.

Consuming omega-3-rich foods like fatty fish, walnuts, and seeds reduces the risk of heart disease and limits plaque buildup in arteries. Avoid processed meats such as cold cuts and sausages, as they are high in saturated fat and sodium, both of which contribute to increased blood pressure and cholesterol—risk factors for heart disease. Plant-based protein sources like beans and nuts are rich in antioxidants and vitamins.

Eating a low-sodium diet helps prevent high blood pressure, promotes good blood circulation, and reduces stress on the cardiovascular system. Flavor can be added to dishes using spices and herbs. A healthy lifestyle doesn't benefit heart health overnight. Maintaining these healthy habits over the long term is essential for protecting the heart.

Le Nguyen (According to Eating Well)