Insufficient heart health is a tremendous problem in our society, as nearly one-third of all deaths in the entire world is the result of heart disease. As most people know, a huge contributor to heart health is our diet. The foods that we eat can either boost or harm our heart health, and, unfortunately, most people are eating more than enough foods to harm it and not enough foods to help it. Here are 10 heart-healthy foods you should be eating more of that will benefit your heart.
Salmon
Not only is salmon super delicious, but it’s packed with omega-3 fatty acids that are super great for heart health. What are omega 3-s fatty acids? They are simply healthy fats that help to lower blood pressure, triglycerides, and cholesterol, as well as reduce inflammation. They help to eliminate several heart disease factors, which is why salmon is especially great for your heart.
Several studies have proven the beneficial effects of salmon on heart health. One large recent study that involved 324 people found that eating salmon three times a week for just eight weeks significantly decreased the participants’ blood pressure. Other studies have found that the long term consumption of fish in general was linked to lower levels of cholesterol, blood sugar, triglycerides, and blood pressure.
Avocados
Avocados are another excellent food for heart health because of the high amounts of monounsaturated fats and potassium they contain. Monounsaturated fats have been found to reduce cholesterol and lower the risk of heart disease, while an adequate amount of potassium each day can decrease blood pressure. So, break out your avocado toast and guacamole!
In one study, the researchers monitored what happened when several individuals consumed just one avocado per day. They found that this resulted in lower LDL cholesterol levels, and lower LDL cholesterol levels significantly reduces the risk of heart disease. Other studies have found that people who regularly eat avocados were much less likely to have metabolic syndrome and high blood pressure.
Whole Grains
There’s been a lot of controversy around whether grains are healthy or not. However, most nutritionists agree that while refined grains aren’t the healthiest for you, whole grains are heart-healthy. Whole grains include all parts of the grain – the germ, endosperm, and bran – while refined grains have been stripped of the germ and the bran. Some examples of whole grains are brown rice, oats, quinoa, and whole wheat.
Several studies have found that whole grains help to reduce the “bad” LDL cholesterol and reduce your risk of heart disease. One study in particular found that eating at least 3 servings of whole grains can reduce the risk of a stroke by about 25% and decrease blood pressure. Another study that analyzed the findings of 45 different studies found that eating 3 or more servings of whole grains each day lowered the risk of heart disease by 22%.
Remember, when purchasing whole grains at the grocery store, look for phrases like “whole grain” and “whole wheat,” rather than phrases like “multigrain.” Choose the products that are whole-grain products rather than refined.
Leafy Greens
On top of all of the other many benefits of leafy green vegetables, they boost your heart health in so many ways! This is because of the abundance of vitamins, minerals, and antioxidants they contain. One of the vitamins leafy greens, like spinach, kale, and collard greens, are packed with is vitamin K, which promotes proper blood clotting and protects your arteries. They are also packed with dietary nitrates, which help to reduce blood pressure and enhance the functioning of the cells that line your blood vessels.
One study examined the outcome of 29,689 women consuming a high amount of leafy green vegetables each day. The results were able to directly link leafy green vegetables to a significantly lower risk of coronary heart disease. Another study found that a high intake of leafy green vegetables was associated with a 16% lower risk of heart disease.
Berries
We talked about the awesome anti-inflammatory effects of berries in another blog. But, did you know berries also boost your heart health? This is because berries, whether they be strawberries, blueberries, raspberries, or any other berries, are packed with nutrients that are vital to your health. For example, berries contain antioxidants known as anthocyanins, which fight against things like oxidative stress and inflammation that contribute to heart disease.
Numerous studies have shown the ability of berries to reduce the risk of heart disease. One study found that eating blueberries each day helped the functioning of the cells that line the blood vessels, which subsequently helps with blood pressure and blood clotting. Another study that analyzed 22 different studies found that a regular intake of berries was linked to lower levels of “bad” LDL cholesterol, blood pressure, and inflammation, all of which are associated with heart disease when at high levels.
Beans
If you need a heart-healthy side for dinner, you can always depend on beans. Several studies have found that beans can reduce some of the risk factors for heart disease, like high cholesterol and blood pressure.
One study conducted on 16 participants found that eating pinto beans leads to lower levels of “bad” LDL cholesterol and blood triglycerides. Another study also found that a high intake of beans in general is linked to a significantly lower level of LDL cholesterol. Other studies have also shown that including beans in your diet leads to reduced blood pressure and inflammation.
Walnuts
Eating just a couple servings of walnuts each week is an easy way to protect against heart disease. Walnuts are packed with several wonderful nutrients, like fiber, magnesium and copper, that can really enhance your heart health.
Just like berries, studies have shown that walnuts not only reduce the “bad” LDL cholesterol levels by up to 16%, but they also fight against oxidative stress and inflammation, which helps to preserve your heart. Other studies have shown that regularly eating walnuts, along with other nuts like almonds, is linked to a lower risk of heart disease.
Tomatoes
Tomatoes are another powerhouse produce that are packed with antioxidants. They are especially full of the antioxidant known as lycopene, which fights against factors that contribute to heart disease, like oxidative stress damage and inflammation. Low levels of lycopene have also been linked to a higher risk of heart attacks and strokes, while higher levels of lycopene have been linked to a lower risk of heart disease and an increase in “good” HDL cholesterol.
Several studies have proven the positive effects of tomatoes, and the subsequent lycopene, on heart health. One study found that when 50 overweight women ate two raw tomatoes just four times a week, their “good” HDL cholesterol levels increased. Other studies have shown that a high intake of tomatoes, and other foods that are packed with lycopene, is linked to a lower risk of heart disease and stroke.
Dark Chocolate
That’s right, now you have an excuse to eat more dark chocolate! Dark chocolate surprisingly contains tons of antioxidants, such as flavonoids, that help with heart health. Several studies have shown that dark-chocolate eaters actually have a lower risk of heart disease than those who don’t regularly eat it.
One large study found that participants who consumed dark chocolate at least five times each week were 57% less likely to develop coronary heart disease than those who did not eat the chocolate. Another study found that eating dark chocolate just twice a week was linked to a 32% lower risk of having calcified plaque in the arteries.
However, it’s important to understand that some properties of chocolate may negate these benefits. For example, chocolate that is high in sugar and calories can easily override the health benefits. Also, only high-quality dark chocolate that contains at least 70% cocoa will enhance your heart health, so keep an eye on the cocoa content.
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