🥑 Top 8 Heart-Healthy Foods Backed by Research

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Top 8 Heart-Healthy Foods Backed by Research

Heart disease is among the top 3 leading causes of death in the US. Incorporating heart-healthy foods is an important part of any well-balanced and planned diet.

Here are the top 8 foods to consider:

1. Leafy Green Vegetables: Spinach and kale are packed with vitamin K, promoting proper blood clotting and arterial health.

2. Whole Grains: Oats and whole wheat, due to their high fiber content, help reduce cholesterol and improve heart health.

3. Berries: Rich in antioxidants, berries like blueberries and strawberries help reduce inflammation and oxidative stress.

4. Avocados: Loaded with healthy fats, avocados help to lower bad LDL cholesterol while raising good HDL cholesterol.

5. Fatty Fish: Salmon and mackerel are high in omega-3 fatty acids, known for reducing blood pressure and inflammation.

6. Walnuts: These nuts are good sources of fiber and omega-3 fatty acids, helping to lower cholesterol and inflammation.

7. Beans: Beans are high in protein and fiber and can help reduce cholesterol and lower heart disease risk factors.

8. Garlic: Known for its strong anti-inflammatory properties, garlic helps lower blood pressure and cholesterol levels, making it excellent for heart health.

Key Differences Between the Paleo and Low-Carb

Many readers want to understand how the Paleo diet differs from low-carb diets. While both diets reduce carbohydrate intake, they are founded on different principles and goals.

The Paleo diet doesn't specifically target carb reduction; it naturally happens due to excluding grains and sugars. In contrast, low-carb diets explicitly limit carbs to achieve specific metabolic states like ketosis.

Paleo also emphasizes whole, unprocessed foods and excludes dairy, grains, and legumes, aiming to mimic the eating patterns of Paleolithic humans. Low-carb diets reduce carbs regardless of food source, allowing more flexibility in food choices.

Overall, Paleo aims to align eating habits with evolutionary theories for overall health. At the same time, low-carb diets typically focus on immediate health outcomes like weight loss or blood sugar management by reducing carbs regardless of the food source.

Do You Need to Eat Every Few Hours to Keep Your Metabolism Up?

Metabolism is influenced more by your body composition and total daily food intake than by how often you eat. Studies show that the total calories consumed throughout the day are what matters for metabolic rate, not the number of meals. Whether you eat many small meals or a few large ones, the impact on metabolism is similar. Choosing an eating frequency that fits your lifestyle and helps manage hunger effectively is more important than strict meal timing.

Myth Busted.

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Publisher: Ryan Engel

Editor: Michael Pender

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