This month, we’re doing our duty as experts in healthcare and family advisors to help bring awareness to heart health for American Heart Month. After all, heart disease causes 1 in 4 deaths in the United States each year and is becoming more and more common in younger age groups. So what can we, as chiropractors, do to help the inner-workings of your circulatory system? Educate and alleviate.
While there are various techniques that we can use to reduce stress and lower blood pressure in our patients, these treatments are only effective in the long term when they are accompanied by a healthier lifestyle. This is where your diet can play a vital role in your overall heart health. Depending on your current level of health, cutting out the bad foods may not be enough. You should actively seek out food choices that are known to improve heart health.

Elements of a Heart Friendly Food

Finding foods that are healthy for your heart and soul isn’t as hard as you may think! Anything that is rich in vitamins and nutrients can lead to a better functioning circulatory system.
Key Vitamins & Minerals
Studies show Vitamin B and Magnesium can contribute to serotonin production, leading to lower levels of stress and lower blood pressure. Vitamin E is an antioxidant that not only builds up your immune system but can fight against fat build up in the circulatory system.
Good Fats
Finally, there’s the “good fat”. Yes, we said it – Some fat is good! Particularly, monounsaturated and polyunsaturated fats, when eaten in moderation, can improve your cholesterol levels and lower your risk of heart disease. The all-star fat is known as the omega-3 fatty acid, often found in certain types of fish. It’s also known to lower blood pressure. How can you identify a “good fat”? They’re often liquid at room temperature like olive oil.

Superfoods to Add to Your Plate

Now that you’re fully equipped to check your food labels for more heart-healthy options, we can help you fill up your grocery list! These foods include at least one or all of the things you look for in a well-balanced, heart friendly diet.
Fish- As mentioned before, fish is one of the best sources of omega-3 fatty acids, but there are a few that have higher levels, contributing more cholesterol lowering nutrients to your body. Try going for more salmon, tuna, and trout on your next shopping trip!
Nuts- Not only is this quick and crunchy snack high in protein and vitamins, but they also have the unsaturated fats to help your heart. Whether you like the sweetness of almonds or the bitter crunch of walnuts, they can set you on a better path towards heart health.
Berries – Whether you’re eating them straight or adding them to your morning yogurt, fruits like blueberries, strawberries, and raspberries are a great source of antioxidants that lower stress levels and helps prevent coronary disease. Plus, it takes care of that sweet tooth!
We could go on all day, but these are a great start! Every time you remove a sodium and fat filled option from your diet, replace it with one of these. Your ticker will thank you later!