Preventive Medicine: Heart-Healthy Foods We Can All Enjoy

The good news is that death from heart disease is on the decline thanks to new medicines and procedures. However, heart disease still remains the number one killer of Americans.

Over the years, we have continued to learn more about the causes of both strokes and fatal heart attacks. Preventative medicine aimsto avoid problems with our heart and this begins at home. Taking small steps to improve our lifestyle, increase our exercise, and be careful with what we eat all contribute to a healthier heart.

Here are a few foods that are “heart healthy,” and delicious.

Heart-healthy Omelet

The heart-healthy omelet is one made from egg whites rather than the whole egg. White and fluffy, it avoids taking in too much protein and keeps the best part of the egg to keep our cholesterol levels in check. It is cheaper than taking cholesterol-lowering medicine.


Loading up on Omega-3 through the fatty acids present in salmon and other oily fish reduces the risk of an irregular heartbeat. Plaque that builds over time to block the arteries is also cut down if you eat fish once a week. For anyone who doesn’t like fish, there are omega-3 supplements available over the counter, which deliver many of the same benefits without a change in diet.

Oatmeal for Breakfast

Oatmeal for breakfast is a little old-fashioned, but it remains a popular choice. The soluble fiber soaks up leftover cholesterol in the digestive tract. This way, it never reaches the bloodstream. Fast-cook oats are the best type, but avoid instant oatmeal, as this tends to be loaded up with sugar you don’t need. Whole grains are also good in moderation.


Blueberries and strawberries are known to reduce blood pressure and can dilate blood vessels, which helps blood flow around the body better. The antioxidants and anthocyanins are the compounds that are doing all the good here. Try them fresh or blend them into an ice smoothie. Just skip the added sugar and other extras with the juicer.

Dark Chocolate

For people with severe heart issues, daily consumption of some dark chocolate (60% or greater amount of cocoa) reduce the incidence of non-fatal heart problems. According to a study in 2012, the reason for this is the flavonoids present in dark chocolate, which reduces blood clotting, lowers blood pressure and inflammation. Milk chocolate doesn’t offer the same heart-healthy benefits.

Understanding the Heart

One of the best ways to understand the heart is to work with the body every day. Advancing your nursing career with online doctoral nursing programs at Regis College provides DNP entry for nurse practitioners who are keen to advance. Whether working in an acute care unit or in another specialized ward, nurses are on the frontline of the medical care profession.

While there are many advancements happening weekly with better heart medicine to manage irregular heartbeats, clear blocked arteries, and improve the health of our hearts, it’s always a good idea to consider preventative medicine first. If this fails then one of the many advancements in cardiac medical care comes into play.


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