If we spend most of our day sitting or barely moving, our muscles are getting less of the regular movement that helps keep blood flowing.
So, at least, we can give our body good food.
🐟 Fatty fish. Salmon, sardines, mackerel, and tuna are rich in omega-3 fats that support heart health.
🥬 Leafy greens. Spinach, pechay, kangkong, and arugula provide nitrates that can help our blood vessels relax.
Beets. They are another excellent source of nitrates that may help support blood flow.
🫐 Berries. Blueberries, strawberries, and blackberries are rich in polyphenols that support healthy blood vessels.
🍊 Citrus fruits. Oranges, calamansi, grapefruit, and similar fruits provide vitamin C and other beneficial plant compounds.
🥜 Nuts and seeds. Walnuts, almonds, chia seeds, and flaxseed provide healthy fats, magnesium, and other useful nutrients.
🧄 Garlic and onions. Easy additions to our meals that may support heart health.
🫘 Beans and lentils. They are high in fiber and can help support healthy cholesterol and blood-sugar levels.
🌾 Whole grains. Oats, brown rice, and whole-grain bread provide fiber that supports heart health.
🍫 Dark chocolate or cocoa. Small amounts of high-cocoa, low-sugar chocolate provide flavanols that may support blood-vessel function.
🥑 Avocado and olive oil. They provide unsaturated fats that are a good fit for a heart-healthy diet.
These foods cannot replace exercise. If we sit for long periods—getting up, walking around, stretching, or simply moving our legs regularly can still help.
But if we are mostly stationary, eating better is one thing we can control.
By the way: I’m a musician, not a dietitian. I also have less movement—most of it can be found in my classical compositions. 😁
⌨ ᴛʸᵖⁱⁿᵍ ᴏᵘᵗ ᵒᶠ ᵗʰᵉ ʙˡᵘᵉ ᵈᵃʳᵉᵐ ᵐᵘˢⁱᶜ ᵇˡᵒᵍ