Best Diets and Foods for Heart Health

Lifestyle, Nutrition & Prevention
Written By Donny Stokes

Nutrition is fuel for life—and for your heart. The right foods can lower blood pressure, reduce cholesterol, and improve endurance.

Heart-Healthy Diets

  • Mediterranean: Olive oil, fish, whole grains

  • DASH: Emphasis on fruits, vegetables, lean proteins

  • Plant-forward: Reduced red meat, more legumes

Top 10 Heart-Smart Foods

  1. Leafy greens

  2. Berries

  3. Fatty Fish

  4. Whole Grains

  5. Nuts

  6. Seeds

  7. Olive Oil

  8. Legumes

  9. Avocados

  10. Dark Chocolate (in moderation)

Tactical Advantage

Balanced meals keep your energy steady during long missions, improve reaction times, and speed recovery.

Simple Meal Swaps

  • Swap white bread for whole grain

  • Use olive oil instead of butter

  • Replace sugary snacks with nuts or fruit

Medical Disclaimer: This blog is intended for informational and educational purposes only. It is not intended to diagnose, treat, or replace medical advice from a licensed healthcare provider. Always consult your doctor before starting any new health regimen or interpreting lab results. If you are experiencing a medical emergency, call 911 or go to the nearest emergency room immediately.

Donny Stokes
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