Tips to Keep Your Heart Strong at Sea

A strong heart is crucial for endurance, energy, and overall wellbeing, especially when navigating the seas.

Here are key nutrients and foods that support cardiovascular health:

Omega-3 Fatty Acids
Omega-3s are known for reducing inflammation and lowering blood pressure. Rich sources include:
- Fatty fish (mackerel, milkfish, etc.)
- Walnuts
- Flaxseeds
Fiber
A fiber-rich diet helps lower cholesterol and maintain heart health. Aim for at least 25-30g of fiber daily. High fiber foods include:
- Whole grains (brown rice, dill potatoes, buckwheat, brown bread, porridge etc.)
- Fruits & Vegetables
- Legumes (lentils, chickpeas, beans, etc.)
*When fresh produce is limited, you can easily rely on dried or canned legumes without sauces as they are as nutritious as fresh ones.

*For lower sodium, prefer preparing homemade bread from scratch to control the ingredients used.
Antioxidants
Antioxidants fight oxidative stress and inflammation, protecting your heart. Great sources include:
- Dark Chocolate (70% cocoa or higher)
- Leafy greens (spinach, kale, etc.)
Frozen vegetables/fruits or dried fruits can serve as excellent alternatives onboard.
Healthy Fats
Instead of consuming trans fats and saturated fats from processed and fried foods, choose heart-healthy fats:
- Avocados
- Olive oil
- Nuts
Using olive oil in salads and food and snacking on unsalted nuts instead of processed snacks can make a significant difference in heart health.
Potassium-Rich Foods
Potassium plays a vital role in keeping blood pressure in check. Some sources include:
- Bananas
- Potatoes
- Spinach

Extra Tips:

Plan your meals!
Stock up on essential food items for a well-balanced diet, following the Harvard Healthy Eating Plate.
Stay hydrated!
Proper hydration supports circulation and heart function.
Exercise regularly!
Even small daily exercises on board can improve cardiovascular health.
Limit processed and fried foods!
Choose whole foods whenever possible.