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Talk to your doctor if you have reduced kidney function or take a potassium-sparing diuretic for high blood pressure. Plus, magnesium is important for maintaining a healthy heart rhythm. It helps maintain healthy blood pressure and reduces insulin resistance, a precursor to type 2 diabetes and cardiovascular disease. Magnesium has many benefits for heart health. Potassium can lower blood pressure by reducing the stress on your arteries caused by sodium (salt). Potassium is abundant in fruits and vegetables, and whole grains, nuts, and seeds are rich sources of magnesium. Potassium and magnesium are essential minerals for heart health. Eat foods rich in potassium and magnesium The American Heart Association recommends that most adults get no more than 2,300 milligrams per day (that’s about 1 teaspoon). Avoid packaged foods that are processed and contain added sugar and salt. The soluble fiber in whole grain foods also lowers cholesterol by binding to bile acids and carrying them out of the body before they are absorbed into the bloodstream. The lack of fiber leads to blood sugar spikes that aren’t healthy for your heart. To make refined grains, manufacturers strip whole grains of their fiber and nutrients. Avoid refined grains, like white bread and white flour. They’re also good sources of B vitamins, important for energy metabolism and heart health.

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Whole grains are an excellent source of fiber and can help you feel full for longer. For example, use extra-virgin olive oil in place of butter. Substitute monounsaturated for saturated fat in your diet.

Some, like extra-virgin olive oil, also contain anti-inflammatory compounds that reduce blood vessel inflammation, a contributor to heart disease. Monounsaturated fats help promote a healthy heart by reducing bad LDL cholesterol levels and increasing good HDL cholesterol levels. They’re considered “good” fats because they help lower the risk of heart disease. These fats reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels. Monounsaturated fats are abundant in olive oil, canola oil, peanut oil, and avocados. If you see partially hydrogenated oil on the ingredient list, the product contains small quantities of trans-fat, and it’s best to avoid it. Food and Drug Administration (FDA) banned trans-fat in foods in 2018, some still contain small quantities. Trans fat also increases inflammation in blood vessels, thereby contributing to the hardening of the arteries (atherosclerosis).Īlthough the U.S. Trans fats, also known as partially hydrogenated oils, raise the amount of “bad” LDL cholesterol in your blood while lowering amounts of “good” HDL cholesterol. Trans fats are found naturally in some foods, such as meat and dairy products, but also in some processed foods. Avoid processed meat like sausage, bacon, and lunchmeat.Replace some of the meat in your diet with plant-based alternatives.Opt for fish instead of red meat at least twice a week. Choose lean cuts (such as trimmed chicken breasts) or remove visible fat from meats before cooking them. Both saturated fats and trans fats raise the risk of heart disease and stroke by altering blood lipid levels. Saturated fats are found in animal products, including red meat and dairy, while trans fats are man-made fats created when manufacturers add hydrogen to vegetable oil.

Daily habits