“Loaded with fiber and healthy fat, seeds like chia, flax, and pumpkin are a great addition to yogurt parfaits, oatmeal, cold cereal, and salads. Adding a few tablespoons to different meals and snacks can boost your heart’s health,” says Amy Goodson, MS, RD. Goodson says that the fiber in seeds can bind to cholesterol. Because your body doesn’t digest fiber, it passes through your system—taking the cholesterol with it.
Fish isn’t just a good source of protein—it’s rich in omega-3 fatty acids, too. According to the American Heart Association, omega-3 fatty acids decrease triglycerides and plaque buildup in your arteries and reduces the risk of abnormal heartbeats. Aim for two servings a week of fatty fish like salmon, tuna, and mackerel.
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