Food is life. It’s something we think about all day, we scroll through pictures of it, we even host social gatherings with it front and center; but if we aren’t consistently putting the right food into our bodies, it can cut our lives short. Obesity and heart disease account for nearly 22 million deaths worldwide every year.

How do we prevent this from happening to us? By changing our diet.

When we are consistently eating out and ordering fried foods, it takes a toll on our bodies. Not only does it make us sluggish and cause weight gain, but on the inside, it causes blood pressure and cholesterol levels to rise, and this puts us at a very high risk to develop heart disease or have a heart attack.

So, let’s talk about our diets and where to start. It’s as easy as switching out one meal a day. Instead of stopping at the closest food truck or calling UberEats for lunch, try swapping it out for some of these heart-healthy foods:

Green-Leafy Vegetables are rich in vitamins, minerals, and fiber, and are proven to reduce the risk of heart disease. Some great foods to try are:

    • Spinach
    • Kale
    • Romaine Lettuce
    • Collard Greens


Whole Grains not to be confused with refined grains, are high in fiber and reduce cholesterol, which leads to better heart health. Try eating:

    • Whole Wheat
    • Brown Rice
    • Oats
    • Quinoa

Fish is high in omega 3 fatty acids, which are essential nutrients that prevent and manage heart disease, lower blood pressure, and reduce the chance of heart attack and stroke. Try eating:

    • Salmon
    • Sardines
    • Tuna
    • Lake Trout


Berries are among the healthiest foods you can eat.  They fight inflammation, are high in fiber, and have the highest antioxidant count among all fruit, next to pomegranates. Try eating:

    • Strawberries
    • Blueberries
    • Blackberries
    • Raspberries


Nuts are high in healthy fats, packed with vitamins and minerals, and are good sources of fiber and protein. Try eating:

    • Almonds
    • Pistachios
    • Walnuts
    • Cashews


Beans are a rich source of fiber and protein that have many other health benefits, like reducing cholesterol, decreasing blood sugar levels, and reducing the risk of heart disease. Try eating:

    • Chickpeas
    • Lentils
    • Black Beans
    • Kidney Beans


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