{"id":5742,"date":"2020-01-20T17:12:28","date_gmt":"2020-01-20T17:12:28","guid":{"rendered":"https:\/\/www.quinessence.com\/blog\/?p=5742"},"modified":"2023-03-06T17:29:17","modified_gmt":"2023-03-06T17:29:17","slug":"5-ingredients-heart-healthy-lifestyle","status":"publish","type":"post","link":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle","title":{"rendered":"5 Ingredients For A Heart-Healthy Lifestyle"},"content":{"rendered":"

\"HereYour heart is one of the most important organs in your body. It provides your body with the necessary oxygen and nutrients vital for daily survival.<\/p>\n

If you want to improve your overall health and protect your heart, simple changes in your lifestyle and diet can make a big impact.<\/p>\n

For these changes to stick, focus on adding more healthful foods, rather than just taking things out of your daily diet and routine.<\/p>\n

1. Add more seafood<\/strong><\/p>\n

Seafood is not only a good source of protein, but also a great source of omega-3 fatty acids, which have been shown to help reduce the risk of heart disease and stroke. The Seafood Nutrition Partnership<\/a>,<\/u> citing the American Heart Association, advises eating at least two servings of seafood per week for enough omega-3s and nutrients to show improved health. In particular, fatty fish such as salmon, trout, pollock, barramundi, mackerel, herring, sardines and albacore tuna have the highest amounts of the heart-healthy nutrients that help prevent cardiovascular disease.<\/p>\n

To incorporate more fish into your diet, start with the recipe for Easy Lemon Pepper Salmon<\/a> from The Marine Stewardship Council (MSC).<\/p>\n

When selecting fish, whether fresh, frozen or canned, look for the MSC blue fish label to know you\u2019re choosing sustainable seafood that\u2019s good for you and good for the ocean. The MSC is a global nonprofit dedicated to protecting wild seafood for generations to come. By taking the simple step to look for the MSC label when purchasing seafood, you can help protect oceans from overfishing, support fishermen and fishing communities, and promote traceability \u2014 from the ocean to your delicious seafood dish.<\/p>\n

2. Seek healthy fats<\/strong><\/p>\n

Not all fats are created equal. With all the fad diets that come and go, the Mediterranean diet continues to top media and nutritionists’ lists of best plans for healthy eating. It’s also been shown to help reduce the risk of heart disease, according to a study published in the New England Journal of Medicine.<\/p>\n

The most commonly used fat in the Mediterranean diet is olive oil, which is great for cooking, salad dressings and more. Other healthy fats come from the foods themselves, like the unsaturated fats found in fish, nuts, seeds or avocados.<\/p>\n

The Mediterranean approach is also plant-based, adding proteins like fish, lean meat, poultry and dairy (in moderation).<\/p>\n

3. Opt for whole grains<\/strong><\/p>\n

Also featured in the Mediterranean plan are whole grains like brown rice, wild rice, whole wheat bread, oats and quinoa. Less-processed grains are healthier because they have both higher nutritional value and better fiber content.<\/p>\n

The nutrients in many whole grains \u2014 including potassium, iron, phosphorus and more \u2014 help boost your heart health. The higher fiber in whole grains aids digestion and can help you keep your weight down, which can also improve your heart’s function.<\/p>\n

4. Focus on plants<\/strong><\/p>\n

You’ve probably heard a lot about plant-based eating recently. That’s because of the growing awareness of both the health and the environmental benefits of focusing a larger portion of your diet on plants. Including a wider range of differently colored fruits and vegetables \u2014 plus nuts, seeds, beans and legumes \u2014 will give you the greatest nutritional benefits.<\/p>\n

Plants offer tons of nutrients like vitamins, minerals and fiber \u2014 and many contain more protein than you might expect. A study published in the Journal of the American Heart Association found that eating more plant-based proteins is associated with lower heart disease risk in middle-aged adults.<\/p>\n

5. Amp up your movement<\/strong><\/p>\n

Another vital ingredient in a heart-healthy lifestyle is exercise. Adding more daily movement helps you look and feel better, inside and out. The Centers for Disease Control and Prevention recommend at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening exercises at least twice a week. It’s always best to consult your doctor before beginning a new exercise plan.<\/p>\n

Choosing whole foods over processed foods will improve your heart health. Using herbs and spices can also make your meal plan easier to stick to. Not only do some seasonings \u2014 like ginger, garlic and turmeric \u2014 offer positive health benefits, but they can also reduce unhealthy cravings by satisfying your taste buds.<\/p>\n

What\u2019s good for your heart also can be good for the environment. When you make looking for sustainably-sourced, heart-healthy products part of your routine, you create a win-win for your health and for the health of the planet.<\/p>\n

Article Copyright \u00a9 BPT 2020 <\/p>\n","protected":false},"excerpt":{"rendered":"

Help reduce the risk of heart disease and stroke by adding these 5 ingredients to your daily lifestyle, and keep your heart healthy . . .<\/p>\n","protected":false},"author":9,"featured_media":5744,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[513],"tags":[646,531,802],"class_list":["post-5742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-exercise","tag-healthy-eating","tag-heart-health","Healthy Living"],"yoast_head":"\n5 Ingredients For A Heart-Healthy Lifestyle<\/title>\n<meta name=\"description\" content=\"Help reduce the risk of heart disease and stroke by adding these 5 ingredients to your daily lifestyle, and keep your heart healthy . . .\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ingredients For A Heart-Healthy Lifestyle\" \/>\n<meta property=\"og:description\" content=\"Help reduce the risk of heart disease and stroke by adding these 5 ingredients to your daily lifestyle, and keep your heart healthy . . .\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle\" \/>\n<meta property=\"og:site_name\" content=\"Quinessence Aromatherapy\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Quinessence.Aromatherapy\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-20T17:12:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-06T17:29:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"300\" \/>\n\t<meta property=\"og:image:height\" content=\"200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"by News Team\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"by News Team\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle\",\"url\":\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle\",\"name\":\"5 Ingredients For A Heart-Healthy Lifestyle\",\"isPartOf\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg\",\"datePublished\":\"2020-01-20T17:12:28+00:00\",\"dateModified\":\"2023-03-06T17:29:17+00:00\",\"author\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/ef632f9310c88377dc83b499311cadf7\"},\"description\":\"Help reduce the risk of heart disease and stroke by adding these 5 ingredients to your daily lifestyle, and keep your heart healthy . . .\",\"breadcrumb\":{\"@id\":\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#primaryimage\",\"url\":\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg\",\"contentUrl\":\"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg\",\"width\":300,\"height\":200,\"caption\":\"Here are 5 tips to keep your heart healthy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.quinessence.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Healthy Living\",\"item\":\"https:\/\/www.quinessence.com\/blog\/category\/healthy-living\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"5 Ingredients For A Heart-Healthy Lifestyle\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/#website\",\"url\":\"https:\/\/www.quinessence.com\/blog\/\",\"name\":\"Quinessence Aromatherapy\",\"description\":\"Learn more about essential oils, natural beauty and more from aromatherapy experts Quinessence\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.quinessence.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/ef632f9310c88377dc83b499311cadf7\",\"name\":\"by News Team\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/402b7fcf610879ab3a74c7fbbc37aab3?s=96&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/402b7fcf610879ab3a74c7fbbc37aab3?s=96&r=g\",\"caption\":\"by News Team\"},\"url\":\"https:\/\/www.quinessence.com\/blog\/author\/news\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Ingredients For A Heart-Healthy Lifestyle","description":"Help reduce the risk of heart disease and stroke by adding these 5 ingredients to your daily lifestyle, and keep your heart healthy . . .","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle","og_locale":"en_US","og_type":"article","og_title":"5 Ingredients For A Heart-Healthy Lifestyle","og_description":"Help reduce the risk of heart disease and stroke by adding these 5 ingredients to your daily lifestyle, and keep your heart healthy . . .","og_url":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle","og_site_name":"Quinessence Aromatherapy","article_publisher":"https:\/\/www.facebook.com\/Quinessence.Aromatherapy","article_published_time":"2020-01-20T17:12:28+00:00","article_modified_time":"2023-03-06T17:29:17+00:00","og_image":[{"width":300,"height":200,"url":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg","type":"image\/jpeg"}],"author":"by News Team","twitter_misc":{"Written by":"by News Team","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle","url":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle","name":"5 Ingredients For A Heart-Healthy Lifestyle","isPartOf":{"@id":"https:\/\/www.quinessence.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#primaryimage"},"image":{"@id":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#primaryimage"},"thumbnailUrl":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg","datePublished":"2020-01-20T17:12:28+00:00","dateModified":"2023-03-06T17:29:17+00:00","author":{"@id":"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/ef632f9310c88377dc83b499311cadf7"},"description":"Help reduce the risk of heart disease and stroke by adding these 5 ingredients to your daily lifestyle, and keep your heart healthy . . .","breadcrumb":{"@id":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#primaryimage","url":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg","contentUrl":"https:\/\/www.quinessence.com\/blog\/wp-content\/uploads\/2023\/03\/heart-health.jpg","width":300,"height":200,"caption":"Here are 5 tips to keep your heart healthy"},{"@type":"BreadcrumbList","@id":"https:\/\/www.quinessence.com\/blog\/5-ingredients-heart-healthy-lifestyle#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.quinessence.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Healthy Living","item":"https:\/\/www.quinessence.com\/blog\/category\/healthy-living"},{"@type":"ListItem","position":3,"name":"5 Ingredients For A Heart-Healthy Lifestyle"}]},{"@type":"WebSite","@id":"https:\/\/www.quinessence.com\/blog\/#website","url":"https:\/\/www.quinessence.com\/blog\/","name":"Quinessence Aromatherapy","description":"Learn more about essential oils, natural beauty and more from aromatherapy experts Quinessence","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.quinessence.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/ef632f9310c88377dc83b499311cadf7","name":"by News Team","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.quinessence.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/402b7fcf610879ab3a74c7fbbc37aab3?s=96&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/402b7fcf610879ab3a74c7fbbc37aab3?s=96&r=g","caption":"by News Team"},"url":"https:\/\/www.quinessence.com\/blog\/author\/news"}]}},"_links":{"self":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/posts\/5742","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/comments?post=5742"}],"version-history":[{"count":0,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/posts\/5742\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/media\/5744"}],"wp:attachment":[{"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/media?parent=5742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/categories?post=5742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.quinessence.com\/blog\/wp-json\/wp\/v2\/tags?post=5742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}