Foods for a Healthy Heart

 

Heart disease is the No. 1 cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC).  And it is clear that healthy eating and living (like exercising more) can make a huge difference.

Here, nutritionists highlight some of what you can include in your diet to keep your heart happy:

Fatty fish

•           Fatty fish such as salmon and sardines and mackerel contain omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque buildup in the arteries) and decrease triglycerides (fat found in blood).

Oatmeal

•           Oatmeal is high in soluble fiber, which can lower cholesterol.

Berries

•           A 2021 review of studies about berries and heart health published in the journal Frontiers in Nutrition suggested that anthocyanin-rich berries can prevent heart diseases by lowering lipids and reducing inflammation in the body.

Hawthorn Berry

•           As “the great heart herb” and considered as a cardiac tonic for all heart related issues, hawthorn berry can increase the strength of the heart contractions and help support a reduction in serum cholesterol and plaque deposits in the arteries. It nourishes the heart, increases oxygen flow to the heart muscle.

•           Loaded with antioxidants that can help reduce blood fat and improves circulation.

Fruit

•           People who consume high amounts of the flavonoids found in citrus fruits have a lower risk of stroke and heart disease, according to a 2017 review published in the International Journal of Epidemiology.

•           Avocado - Rich in monounsaturated fat, which may lower heart disease risk factors, such as cholesterol. Avocados are also high in antioxidants and potassium.

•           Pomegranate - Contain heart-promoting polyphenols and anthocyanins, which may help stave off hardening of the arteries. It also helps protect cardiovascular health by improving blood pressure and lipid levels. 

A 2021 review published in the Journal of Nutrition and Metabolism found that pomegranates were preventive for coronary heart disease because they had "potent antioxidant properties." 

•           Apples - Can reduce total cholesterol, help protect the heart due to their prebiotic content.  A 2012 study published in the Journal of Functional Foods found that an apple a day habit reduced blood levels of a substance linked to hardening of the arteries by 40% over four weeks.

Nuts

•           Nuts contain fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are tied to anti-inflammation and improved circulation.

•           Walnuts - High in a type of plant-based omega-3 fatty acid called alpha-linolenic acid (ALA). Can increase good cholesterol while decreasing harmful cholesterol. This may reduce the risk of heart disease and heart attack.

Legumes

•           Legumes include beans, lentils, and peas. A 2017 review published in Critical Reviews in Food Science and Nutrition found "moderate evidence" for the benefit of legumes on coronary heart disease (also known as coronary artery disease).

•           Lentils - Because of phenols, can reduce risk of heart disease. Rich in fibre, folate and potassium for managing blood pressure and cholesterol. A source of energizing iron and vitamin B1 which helps maintain a steady heartbeat.

Green Tea

•           A 2013 study published in the journal Stroke found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke because of polyphenols it contains.

Coffee

•           A 2018 review published in Progress in Cardiovascular Diseases found that coffee led to reductions in heart disease mortality. However, due to a genetic variant, some people might break down caffeine more slowly. When this is the case, it can have a negative impact on heart health.

Garlic and Onions

•           Allium vegetables, which include garlic and onions, have been shown to reduce inflammation in the body. They have also been shown to open up blood flow and improve circulation.

•           A 2017 study published in the Journal of Hypertension found that adult men and women with a higher habitual intake of allium vegetables had a 64% reduced risk of cardiovascular disease over a six-year period.

Potatoes

•           Rich in potassium, which can help lower blood pressure, and they are high in fiber, which can lower the risk for heart disease.

Tomatoes

•           High in potassium and a good source of the antioxidant lycopene, which has been linked to lower incidence of stroke, according to Harvard Medical School.

•           Lycopene is a carotenoid that may help lower levels of "bad" LDL cholesterol, keep blood vessels open and lower heart attack risk.

Extra-Virgin Olive Oil

•           A good source of monounsaturated fat, which can help reduce both cholesterol and blood sugar levels.

Cayenne pepper

•           Increases circulation and dilates blood vessels. It was found that people who frequently eat peppers are less likely to die from fatal heart attacks or stroke due to capsaicin, the compound that makes them hot.   

Dark chocolate

•           Cocoa consumption is associated with significantly lower cardiovascular and all-cause mortality (death by any cause). It helps keep plaque from building up in the lining of blood vessels and reduces blood pressure. It has been shown to help prevent stroke and heart failure.