Around one in five people die from heart disease, making it the leading cause of death in the United States—more than all types of cancer combined (U.S. Centers for Disease Control and Prevention).
It’s important for all ages to be aware of their heart health, but that goes double for seniors, who are more likely to suffer a heart attack, a stroke, or coronary heart disease than their younger counterparts. In fact, according to the CDC, around 43.7 million Americans over the age of 60 have one or more types of heart disease.
That may sound dire, but don’t panic yet: You can take action to reduce your risk through lifestyle changes, exercise, and diet. To get started, here are 10 different heart-healthy foods that you can incorporate into your meals, plus a bonus recipe!
Almonds and Walnuts
Both of these delicious nuts contain omega-3 fatty acids, calcium, fiber, magnesium, and vitamin E—all great for your heart and your health in general.
Beans
Another great source of omega-3 fatty acids, fiber, and calcium, kidney beans and black beans are two healthy choices that can be incorporated into a variety of meals.
Berries
Blueberries, blackberries, raspberries, and strawberries are all high in antioxidants, potassium, and vitamins. Try mixing them into Greek yogurt for a flavorful, healthy breakfast.
Broccoli
Broccoli is loaded with beta-carotene, fiber, folate, and vitamins C and E—and it’s the perfect side dish!
Carrots
Carrots also pack a punch with beta-carotene, which studies have shown to lower the risk of heart disease and stroke.
Dark Chocolate
Aside from being the perfect sweet treat, dark chocolate also contains healthy amounts of resveratrol and cocoa phenols, which can lower blood pressure.
Fish
Tuna and salmon are rich in omega-3s, which can help lower triglycerides, decrease the risk of abnormal heartbeats, and slow the rate of artery hardening.
Green Tea
The antioxidants in green tea can help your arteries stay flexible longer, as well as stave off plaque buildup.
Red Bell Peppers
Like carrots and broccoli, red bell peppers are full of carotenes. Another way they’re similar to carrots and broccoli? They’re great for snacking!
Spinach
Important for Popeye’s muscles AND your heart, spinach is rich in folate, which helps build and maintain healthy red blood cells.
Sun-Dried Tomato and Kale Frittata
Perfect for breakfast, brunch, or breakfast-for-dinner, this delicious and nutritious frittata stores easily and tastes even better the next day.
Serves 6
Ingredients
- ½ medium red onion (diced)
- 2 packed cups roughly chopped kale
- ½ tablespoon olive oil
- ¼ cup sun-dried tomatoes (chopped)
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 8 large eggs
- ¼ cup 2% milk
- ¼ cup reduced-fat feta cheese crumbles
Directions
- Heat oven to 350 degrees F.
- Heat the olive oil in a cast-iron or oven-safe skillet over medium-high heat. Once the oil is heated, add the diced onions and the kale. Season with salt and pepper to taste, then allow to cook until kale reduces in volume and onions become translucent (about 5 minutes).
- In the meantime, crack the eggs into a mixing bowl and add the milk. Gently whisk until combined.
- Add the sun-dried tomatoes to the kale mixture and stir to combine. Spread evenly in the skillet, then pour the prepared egg mixture over the top. Gently shake the skillet to evenly distribute the egg mixture. Top with additional sun-dried tomatoes (optional) and feta cheese. Do not stir.
- Allow to cook on the stovetop for 2-3 minutes or until edges are set. Transfer the skillet to the middle rack of your preheated oven and allow to cook 12-15 minutes more or until the center is set and edges begin to pull away from the sides of the skillet.
- Allow to cool slightly before slicing into six even wedges and serving. If storing leftovers, allow to cool before sealing and chilling in the refrigerator.
Recipe via The American Heart Association