We all rely on our heart to keep pumping, but do you personally do all that you can to help it keep pumping without you even thinking about it? Hopefully you do, but if we are all brutally honest with ourselves, we probably don’t give our heart the attention it really deserves. That is until we get a wakeup call!
Clean Eating for Healthy Cholesterol and Blood Pressure Levels
Do you like eating salty chips or sugary treats? It’s almost natural to say you have either a savory tooth or a sweet tooth, or sometimes both, but it’s these types of processed foods that are a killer to your heart health. They’re full of all the bad things, such as trans fats, excessive sodium, and added sugars, all the things that can drive up your LDL (bad) cholesterol and raise your blood pressure. That’s a dangerous combination when it comes to heart health!
However, even your doctor may have told you that clean eating can help you. Perhaps they have also told you that you need to get your omega-3’s too. Omega-3-rich foods like salmon and walnuts can help lower triglycerides and boost your HDL (good) cholesterol. If you don’t get enough in your diet, you can take supplements, but food sources are always best.
Plus, eating potassium-rich foods, such as bananas and spinach, can help to balance out sodium levels and help keep your blood pressure at a healthy level.
Reduce Processed Foods to Prevent Heart Disease and Strokes
Do you ever take the time to look at the ingredient list on a processed snack, or are the words so hard to pronounce that you’ve given up looking? If they’re hard to pronounce, they’re probably no good for you! It’s a clever way of hiding all the terrible ingredients used. These snacks, which usually contain high levels of sodium, unhealthy fats, and artificial additives can lead to that nasty plaque buildup in your arteries over time.
This narrows the pathways your blood needs to travel, increasing the risk of a heart attack or stroke. What’s the solution? That’s easy to answer! Start swapping out those processed meals and snacks for real, whole foods.
I know, the bad treats taste great, but think about a snack that you would really like to eat, but perhaps don’t buy, because it may be more expensive, or it’s not as easy to purchase.
Clean Eating Salty Snack Alternatives
For example, if you love salty chips, how would you feel eating a handful of nuts? A handful of nuts, which is about 1 ounce or 28 grams, is generally an ideal portion for heart health. Nuts are rich in healthy fats, fiber, and antioxidants, making them excellent for supporting heart health, lowering your cholesterol, and managing your blood pressure!
However, you have to eat them in moderation. You can’t eat a few handfuls just because they’re healthy. Stick to raw or dry-roasted nuts without added salt or sugar too. Here are a few that can be an excellent substitute for chips!
- Almonds – They are high in monounsaturated fats and vitamin E, and are great for lowering LDL cholesterol levels.
- Walnuts – These contain omega-3 fatty acids, and can help to improve heart health by reducing inflammation and lowering LDL cholesterol.
- Pistachios – These nuts are rich in plant sterols, which can help lower cholesterol levels, and they can support healthy blood pressure too, thanks to their potassium content.
- Cashews – These nuts contain magnesium, which can help lower blood pressure and improve heart health, but because they are so yummy, watch how many you eat! Watch those handfuls and enjoy these nuts in moderation.
Clean Eating Sweet Treat Alternatives
Now, if you’re someone who loves sugary treats, here are a few heart-healthy alternatives for you.
- Berries – These are so good for you and taste great too! Berries like strawberries, blueberries, and raspberries are naturally sweet and packed with fiber, which helps regulate blood sugar and improve your cholesterol levels. Plus, they’re full of antioxidants that support overall heart health.
- Apples with Nut Butter – Apples provide natural sweetness and are high in fiber, while nut butters, like almond butter or peanut butter, offer healthy fats that support heart health. This combination can help stabilize blood sugar and lower bad cholesterol. Just spread the nut butter on the apple and eat!
- Chia Seed Pudding – Chia seeds are full of omega-3 fatty acids and fiber, which promote heart health and reduce inflammation. You can make chia pudding using almond milk or coconut milk for a naturally sweet and clean snack. Sweeten with a touch of honey for an extra treat!
- Dates – I think I’ve saved the best until last! Dates are packed with fiber, antioxidants, and important minerals like potassium, magnesium, and iron, making them excellent for heart health, and improving blood pressure and cholesterol due to their potassium content. (They also benefit your health in many more ways!)
However, since they are relatively high in natural sugar and calories, it’s best to eat them in moderation. A serving of about 2-3 dates per day is ideal for those watching their weight.
Now you can swap out those sugary, processed treats for these clean, heart-healthy options, which can help lower cholesterol and blood pressure.
Your heart deserves to be taken care of, and the great thing is that clean eating makes it easy. Think about this. With every bite, you have the power to either nourish and protect this vital organ… or not. It’s your choice.
So, why not start today by swapping out the chips for some nuts, and some fresh berries or fruit instead of a sweet treat. Your heart and your future self will thank you!
