February is American Heart Month, a time to focus on the importance of heart health for all ages. With heart disease being the leading cause of death in the U.S., it’s a good reminder to take care of our hearts and focus on staying healthy.
CHOC health experts recommend incorporating heart-boosting superfoods into your child’s diet to help support their heart health and reduce the risk of heart disease.
What are heart superfoods?
Heart superfoods are rich in essential nutrients like antioxidants, fiber and healthy fats, which work together to help lower cholesterol, regulate blood pressure and reduce inflammation—key factors in maintaining heart health.
Top-heart healthy superfoods
Maintaining a healthy diet is one of the best weapons for fighting cardiovascular disease and other heart conditions. According to the American Heart Association, these superfoods are particularly beneficial for supporting heart health.
- Avocados: Full of monounsaturated fats, which can help improve cholesterol levels.
- Leafy greens (spinach, kale, etc.): High in fiber and antioxidants, these are great for helping to lower blood pressure and cholesterol.
- Berries (blueberries, strawberries, etc.): Packed with antioxidants and fiber that can help promote heart health.
- Oats: Rich in soluble fiber, oats can help reduce LDL cholesterol levels.
- Fatty fish (salmon, mackerel, etc.): Rich in omega-3 fatty acids, these can help lower blood pressure and reduce inflammation.
- Nuts and seeds (walnuts, chia seeds, flaxseeds): Good sources of healthy fats and fiber that can help support heart health.
- Dark chocolate (in moderation): Contains flavonoids, which may improve heart health by promoting blood flow and reducing blood pressure.
How to incorporate these foods into your child’s diet
Incorporate these heart-healthy superfoods into your child’s daily meals by adding berries to smoothies or mixing avocado into salads. You can also pack nuts as a nutritious afternoon snack in your child’s lunchbox.
Recipe to try – Avocado Super Smoothie with Berries and Spinach
Ingredients
- 2 cups frozen mixed berries
- 1 ½ – 2 cups chopped spinach or kale leaves
- 1 firm ripe avocado
- 1 ½ cups water
- 1 ½ – 2 teaspoons liquid honey or apple syrup optional
Instructions
- Blend frozen berries, greens, avocado and water in a blender until smooth. Taste and add a little sweetener if you think it needs it.
- Pour into glasses and drink the goodness!
Recipe source
Lifestyle tips for heart health
While incorporating heart-healthy superfoods can support cardiovascular health and reduce the risk of heart disease, it’s important to remember that a balanced diet is just one piece of the puzzle.
Liana Cho, clinical dietician at CHOC said, “Superfoods alone won’t boost health, but incorporating them into a well-rounded, nutrient-dense diet can enhance overall wellness and provide greater benefits.
Regular exercise, stress management, and routine check-ups with your child’s pediatrician are also essential for promoting overall heart health.
