Heart health is especially important for women. One in three women will die of cardiovascular disease, and diet and lifestyle choices will account for a large percentage of risk factors. Keep yourself healthy and preventative by eating these three foods at least twice a week or more.
This cold-water fish is a great choice because it’s rich in omega-3 fatty acids. Omega-3s have an anti-clotting effect- they keep your blood flowing and also help lower your triglycerides (a type of fat that can lead to heart disease).
Aim for at least two servings of oily fish each week, says the American Heart Association. One serving is 3.5 ounces which is a bit bigger than a computer mouse
These berries are loaded with polyphenols which are antioxidants that soak up free radicals in your body. Free radicals cause damage to the vessel walls and heart. Raspberries also deliver fiber and vitamin C, which are both linked to a lower risk of stroke.
If you cant get raspberries, any berries will do: strawberries, blueberries, blackberries. Opt for at least one cup of berries several times a week.
Fat-Free Or Low-fat Milk And Yogurt
Dairy products are high in potassium which can have blood-pressure-lowering result. When you choose low-fat or fat-free dairy, you decrease saturated fat. Saturated fat is the kind of fat that can raise your cholesterol. Try Greek yogurt for added protein as well. Protein helps build muscles but also slows down the digestive system to maintain blood sugar levels better.
Other options: Bananas, oranges, and potatoes also have some potassium, and are a great part of a well-balanced diet!