Spring clean your kitchen: fresh foods for a healthy heart and brain
Spring is a time for fresh starts. As you clean out closets and open the windows, it’s also a great time to refresh your plate.
The foods you eat every day can help protect your heart. Smart eating choices can lower your risk of heart disease and stroke. [1]
The good news? Many of the same foods that help your heart may also help support your brain as you age. Healthy eating can help lower the risk of problems with thinking and memory. [2]
Foods that can support your heart and brain health
Eating patterns rich in vegetables, fruits, whole grains, and fish are good for your heart, brain, and whole body. Try eating more of these whole foods to support whole-body health.
Fruits and veggies
Go for colorful produce like berries, leafy greens, carrots, and broccoli.
Whole grains
Look for “whole grain” on the ingredients list when you shop for whole wheat bread. Oatmeal and brown rice with no added ingredients are great whole-grain choices, too.
Fatty fish
Include salmon, tuna, sardines, and other fish for healthy omega-3 fats and protein.
Nuts, seeds, and beans
Sprinkle in almonds, walnuts, flaxseed, and chia seeds for healthy fats and fiber. Beans and lentils are great sources of fiber, too.
Olive oil
Use liquid plant oils like olive oil. It’s a healthy replacement for butter.
Foods to limit
To protect your heart, it’s also important to limit saturated fat, sodium, added sugars, and highly processed foods. [3]
Start small and keep going
You don’t have to change everything at once. Try one or two simple swaps:
Add a fruit or vegetable to each meal.
Choose oatmeal instead of sugary cereal.
Have fish once a week instead of red meat.
Snack on nuts instead of chips.
Healthy eating is not about being perfect. It’s about steady progress. Over time, these small changes can support a stronger heart and a sharper mind.
This spring, give your body the same care you give your home. A fresh start on your plate can help you feel your best all year long. [1,2]
Eat Smart. AHA.
Healthy Eating Linked to Better Brain Health. Mayo Clinic.