Maintaining a healthy heart and ensuring quality sleep are vital for overall well-being. The foods we consume play a crucial role in supporting these two critical aspects of health. While many people are aware of the impact diet has on their waistline, fewer realize how significant it is for heart health and sleep quality. A balanced diet rich in specific nutrients can help regulate blood pressure, reduce inflammation, and improve cholesterol levels, thereby promoting cardiovascular health. Plus, the right foods can enhance the production of sleep-regulating hormones, leading to better sleep patterns.

Foods rich in omega-3 fatty acids, magnesium, fiber, and antioxidants can support heart function and improve sleep. Omega-3 fatty acids, for instance, help reduce inflammation and support brain function, which in turn can enhance sleep quality. Magnesium aids in muscle relaxation and stress reduction, essential for a good night’s sleep. Fiber-rich foods help manage blood sugar levels, preventing spikes that can disrupt sleep and contribute to metabolic disorders. Antioxidants reduce oxidative stress and inflammation, which are linked to both cardiovascular disease and sleep disturbances.

To discover some of the best foods to check these boxes, we spoke to nutritionist Akanksha Kulkarni. She highlighted four superfoods that are particularly beneficial for heart health and sleep: salmon, leafy greens, almonds, and oats. Learn more about the benefits of each below.

1. Salmon

Salmon is a nutritional powerhouse rich in omega-3 fatty acids, which are renowned for their role in reducing inflammation throughout the body. “These fats can reduce inflammation all over our bodies thereby reducing the chances of long-term ailments like heart diseases,” Kulkarni explains. Omega-3 fatty acids help lower triglycerides and increase HDL (good) cholesterol levels, thereby improving cardiovascular health.

Salmon also plays a crucial role in improving sleep quality. “Omega-3s make serotonin, a mood and sleep-regulating neurotransmitter. Including salmon in your diet can help you have better sleep and improve your heart health,” Kulkarni notes. To reap these benefits, she recommends incorporating salmon into your regular meals.