14 Incredibly Heart Healthy Foods
Diet plays a major role in heart health and can impact your risk of heart disease.
In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.
Eating organically grown foods is the best choice, since pesticides can trigger an inflammation response in the body. Dr. Michael Ghalchi, a cardiologist with Manhattan Cardiovascular Associates has several reasons to believe this. “The first is that pesticides cause the body to develop inflammation and oxidative stress, which are known to be risk factors for developing cardiovascular disease,” -“The second is that some chemicals can be directly toxic to the heart muscle, preventing it from contracting normally and disturbing the heart’s electrical system.”
Here is a list of some of the foods that you should be eating to maximize your heart health.
1. Organic Leafy Green Vegetables
Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.
In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.
They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
2. Organic Non-GMO Whole Grains
Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.
Common types of whole grains include whole wheat, spelt, brown rice, oats, rye, barley, buckwheat and quinoa to name a few.
Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.
3. Berries
Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health.
Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease.
4. Avocados
Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.
One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people, with one of the test groups consuming one avocado per day.
The avocado group experienced reductions in “bad” LDL cholesterol, including lower levels of small, dense LDL cholesterol, which are believed to significantly raise the risk of heart disease.
Another study including 17,567 people showed that those who ate avocados regularly were half as likely to have metabolic syndrome.
Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day.
5. Wild Fatty Fish and Fish Oil
Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.
In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure.
Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.
If you don’t eat much seafood, a high quality fish oil is another option for getting your daily dose of omega-3 fatty acids.
6. Walnuts
Walnuts are a great source of fiber and micro nutrients like magnesium, copper and manganese.
Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.
According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16%, lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and inflammation.
7. Beans
Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut.
According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol.
8. Dark Chocolate
Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.
Be sure to pick a high-quality dark chocolate with a cocoa content of at least 70%, and moderate your intake to make the most of its heart-healthy benefits.
9. Tomatoes
Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.
Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.
Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.
10. Almonds
Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health.
They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease.
Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too.
One study in 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for six weeks reduced belly fat and levels of “bad” LDL cholesterol, two risk factors for heart disease.
11. Seeds
Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.
Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.
For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers.
12. Garlic
For centuries, garlic has been used as a natural remedy to treat a variety of ailments.
In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.
This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.
In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure.
Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.
13. Extra Virgin Olive Oil
A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.
Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease.
It’s also rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.
Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces.
14. Green Tea
Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.
It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart.
Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf, may also benefit heart health.❤