Women above 40 should eat these four foods for heart health!

Several factors have an impact on the health of your precious heart. But diet is the most important determinant of it. This is especially important as you grow older and start aging. Risks increase with an improper diet. This article is a special advice from nutritionists for women above 40. These women should consider adding these four foods in their daily diet to protect their heart.

Women above 40 and heart-friendly diet

Heart health is vital. Several factors affect it. These include our activity level, sleep, stress and diet. Diet plays a significant role in protecting the heart. This becomes even more important when the aging process sets in. We are aware that we should avoid high sugars, high salts, and high saturated fats in meals.

Also, ultra processed foods intake should be lessened. And instead of these damaging foods, one should start increasing on intake of foods that are heart-friendly.

In women over 40, addition of these four foods in the daily diet will prove beneficial to control chronic cardiovascular ailments.

Fatty or oily fish

This fish has lean protein that is good for the heart. Nutritionist Dina Mustabašić reveals that tuna, salmon, anchovies, herrings, mackerel, sardines are packed with healthy fats and omega 3 fatty acids. She opines:

“It is recommended to consume fatty fish twice a week, as they can lower inflammation and triglycerides, and reduce the risks of arrhythmias, and atherosclerosis,”

Berries

These are good as snacks as well as toppings or mixed in desserts. They can also be consumed raw after washing. These tiny fruits are mighty. They have lots of antioxidants in them. These control body inflammation and mop up the harmful free radicals of the body. These free radicals damage body cells and can even cause cancer. Dina elaborates:

“Blueberries, blackberries, strawberries, and raspberries are considered one of the healthiest fruits due to their high antioxidant content,”

“Anthocyanins, antioxidants found in berries, can protect against oxidative stress and inflammation that can contribute to the development of heart disease.”

Nuts and seeds

Just like fatty fish, these nuts and seeds are also packed with proteins and healthy fats. They can be eaten as such solo; raw or roasted. Or you can add them as toppings on smoothies, desserts, oatmeal or yoghurts. Dina explains:

“Nuts and seeds are also high in omega-3 fatty acids, which can decrease the level of bad cholesterol or LDL,”

“They are also rich in fiber, protein, vitamins, and minerals. Almonds, walnuts, macadamia nuts, chia seeds, hemp seeds, and flaxseeds are all great choices.”

Chia seeds in juices or as puddings are good for weight loss. These nuts and seeds fill and can thus avoid in between eating and snacking.

Also, read Blackberries: a good fruit option for diabetics and heart patients

Addition of these healthy foods in your diet would definitely help protect the heart. But a multi-pronged approach is better. Have adequate and relaxing sleep, reduce life stress and exercise regularly. All these would help you achieve better heart and overall health.