To slash your risk of heart disease, up your intake of these nutrient-rich and high-fiber foods, as well as healthful fats.
According to the U.S. Centers for Disease Control and Prevention (CDC), cardiovascular disease was the leading cause of death in the United States in 2020. However, as researchers continue to learn more about how to prevent cardiovascular disease, including stroke and heart attack, it is clear that a healthy diet and lifestyle (such as increased physical activity) can make a big difference.
Here, nutritionists tell you what to include in your diet to keep your heart healthy for decades to come.
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Salmon.
Fatty fish such as salmon, sardines and mackerel are some of the healthiest foods for the heart. Studies have shown that omega-3 fatty acids reduce the risk of arrhythmias and atherosclerosis, as well as lower blood triglycerides.
The American Heart Association recommends eating fish, preferably oily fish, at least twice a week. High omega-3 fish oil can be taken in supplements, but it may not contain the DHA and EPA found in oily fish.
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Oatmeal.
Oatmeal is high in soluble fiber and has a cholesterol-lowering effect. It acts like a sponge in the digestive tract, absorbing cholesterol so it's flushed out of the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietitian and co-director of the Cardiac Wellness program at Montefiore Medical Center in New York.
Graf recommends avoiding instant oatmeal, which often contains sugar, and opting for old-fashioned oatmeal or instant oatmeal.
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Berries.
Blueberries, as well as strawberries and other berries, may reduce the risk of heart disease. According to a 2013 study published in the journal Circulation, women ages 25-42 who ate three or more servings of blueberries and strawberries a week had a 32 percent lower risk of heart attack than those who ate less.
The study authors attributed this effect to compounds known as anthocyanins, which are flavonoids (antioxidants) that lower blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.
A review of research on berries and heart health published in Frontiers in Nutrition in 2021 suggests that anthocyanin-rich berries may prevent heart disease by reducing the body's lipid levels and reducing inflammation.
Five reasons to eat more blueberries
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Dark chocolate
Some research suggests that dark chocolate (chocolate containing at least 60-70% cocoa) is good for the heart A review published in the journal Vascular Pharmacology in 2015 found evidence of several ways in which dark chocolate may help with heart disease, but the mechanisms She warned that more research is needed to confirm and explain them.
One theory is that dark chocolate contains flavonoids called polyphenols, which can contribute to high blood pressure, blood clotting and inflammation. Unfortunately, milk chocolate and most chocolate bars do not deserve high marks in terms of heart protection.
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Citrus fruits.
According to a 2017 review published in the International Journal of Epidemiology, people who consume high amounts of flavonoids found in citrus fruits have a lower risk of stroke and heart disease.
Stick to whole citrus fruits, which are also a good source of fiber, and a small amount of freshly squeezed or 100% citrus juice. Keep in mind, however, that according to the U.S. Food and Drug Administration (FDA), grapefruit products can interfere with the effects of cholesterol-lowering drugs known as statins, as well as other medications.
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Potatoes.
Potatoes are often considered a "bad" starch, so they should not be avoided. If not fried, potatoes are good for the heart. They are rich in potassium, which lowers blood pressure, and high in fiber, which can reduce the risk of heart disease.
Says Graf, "Potatoes are not unhealthy foods or refined carbs. They have many health benefits."
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Tomatoes.
Like potatoes, tomatoes are high in heart-healthy potassium. They are also a good source of lycopene, an antioxidant that, according to Harvard Medical School, reduces the incidence of stroke.
Lycopene is a type of carotenoid that is said to lower bad LDL cholesterol, dilate blood vessels and reduce the risk of heart attack. It's also low in calories and sugar, so it's not detrimental to an already healthy diet. 'And Graf says. 'In many ways, it's great food for the body.21 08
Nuts.
Nuts such as almonds, walnuts, pistachios, peanuts, and macadamia nuts contain heart-healthy fiber. They also contain vitamin E, which helps lower bad cholesterol. Walnuts also contain high amounts of alpha-linolenic acid, an omega-3 plant fatty acid that has anti-inflammatory and circulatory stimulating properties. However, most studies show that people who eat nuts daily lose more weight than those who don't," the chart says. Thinner people also have a lower risk of heart disease. Look for foods with less salt.
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Beans.
Beans, lentils, peas and other legumes are a great source of protein because they are derived from plants and are low in unhealthy fats A 2017 review in Critical Reviews in Food Science and Nutrition found that coronary heart disease (also called coronary artery disease) also known as coronary heart disease) found "moderate evidence" of legume benefits.
In addition, according to a 2020 study published in the journal Nutrients, legumes may help control blood sugar levels in people with diabetes. Lowering blood glucose levels is important to avoid complications of diabetes, one of which is heart disease.
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Extra virgin olive oil.
According to a 2019 review published in the journal Nutrients, several studies suggest a mechanism by which extra virgin olive oil (EVOO) may help prevent heart disease. EVOO is especially useful to consume as a supplement to a Mediterranean diet rich in grains, fruits and vegetables.
Olive oil is a good source of monounsaturated fats and helps lower cholesterol and blood sugar. Olives (both green and black) are also a "good" source of fat on their own, Graf says.
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Green Tea
Green tea can have significant health benefits: a 2013 study published in the journal Stroke found that people who drank four or more cups of green tea daily had a 20 percent reduced risk of cardiovascular disease and stroke compared to those who "rarely drink."
A 2018 letter published in the European Journal of Preventive Cardiology confirmed these findings and suggested that heart protection comes from polyphenols, antioxidants that can break down compounds that may be a major cause of heart disease.
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Broccoli, spinach, kale.
Vegetables are essential for good health. But dark green vegetables can give your heart an extra boost. Carotenoids are antioxidants that help fight harmful substances in the body. They are also rich in fiber and contain many vitamins and minerals.
Cabbage also contains omega-3 fatty acids.
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Coffee.
Another widely consumed beverage, coffee may also contribute to heart health; a 2018 review published in Progress in Cardiovascular Diseases found that coffee leads to fewer deaths from heart disease." The authors write that "daily consumption of 2-5 cups of coffee (16-40 ounces total) with caffeine intake up to 400 mg/day appears to be safe and is associated with the strongest beneficial effects on most health indicators studied.
However, this news is not necessarily a reason to drink coffee. 'If you already drink coffee and enjoy it, go ahead,' says Graf. 'If not, there's no reason to start.
One point, however, should be noted about caffeine. Because of a genetic mutation, some people break down caffeine more slowly than others. This can have a negative effect on heart health. Testing is not covered by insurance, but it can be done at sites such as '0
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Flax seeds and chia seeds
Flax and chia seeds are high in plant-based omega-3 fatty acids. This is one reason why they are good for the heart. Another reason is that they are rich in fiber.
In addition, seeds can be enjoyed in a variety of ways. They can be grinded with other heart-healthy foods such as dried blueberries, cranberries and oatmeal, or mixed with plant-based milk and fruit to make smoothies.
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Avocado.
Avocados are a mild, tasty fruit with a reputation as a source of healthy fats for the body and heart. Like olive oil, they are rich in monounsaturated fats and can reduce heart disease risk factors such as cholesterol levels.
Avocados are also rich in antioxidants and potassium. They can be eaten on their own or added to heart-healthy tomatoes to make guacamole.But be careful not to overeat avocados, as they also contain many calories.
Pomegranate.
Pomegranates contain a number of antioxidants, including polyphenols and anthocyanins, which promote heart function and may help resist atherosclerosis.
A 2021 review published in the Journal of Nutrition and Metabolism found that pomegranates may prevent coronary heart disease because of their "powerful antioxidant properties."
Note, however, that it's important to have variety in your diet. If you don't like pomegranates or can't afford them, eat apples. Apples also contain many health benefits.
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Apples.
In addition to their proven ability to lower total cholesterol, apples contain prebiotics, which help protect the heart. Prebiotics act as "food" for beneficial bacteria in the gut that are linked to cardiovascular protection.
What's more, a 2012 study of healthy, middle-aged adults published in the Journal of Functional Foods found that eating apples daily for four weeks reduced blood levels of substances associated with atherosclerosis by 40 percent.Current developments in Nutrition, a 2019 literature review published in Nutrition, also confirmed these findings.
Add sliced apples to oatmeal or oatmeal overnight for breakfast, add slices to a garden salad for lunch, dip them in almond butter for a snack, or dice them up for frying for dinner.
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Tahini.
Made from 1 ounce (about 2 tablespoons) of sesame seeds, this vegetable oil contains 5 grams of vegetable protein and about 3 grams of healthy fiber. It also contains a number of nutrients and antioxidants, including calcium, magnesium, iron and zinc. The phytosterols in tahini have been shown to improve atherosclerosis and lower blood cholesterol levels.
Tahini is an alternative for those with nut allergies or sensitivities and is an ideal base for creamy, dairy-free dressings and sauces.
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Garlic and onions.
Allium-based vegetables such as 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.
That may be why a 2017 study published in the Journal of Hypertension found that adult men and women with a high habitual intake of allium family vegetables had a 64 percent lower risk of cardiovascular disease over six years.
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Beets.
Beets are one of the few vegetables that contain the important bioactive pigment betalains, which gives them their reddish-purple color. Betalains have high antioxidant and anti-inflammatory properties and are known to protect various body systems, including cardiovascular health. The natural nitrates found in beets dilate blood vessels, lower blood pressure and can reduce the overstimulation of the nervous system that occurs with heart disease.
Peeled beets can be thinly sliced or chopped and added to salads or blended into smoothies. Note: Increased consumption of beets can cause biturdism (red or pink staining of urine and feces). This is harmless, so don't be surprised if you notice this sudden change.
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Chili peppers.
Chili has been proven to reduce the risk of heart disease by improving cholesterol levels, lowering blood pressure, promoting circulation and fighting obesity. Chili also contains powerful anti-inflammatory substances and is said to be the secret to longevity.
Fresh or dried chili peppers can add flavor to dishes without salt or sugar. Sprinkle chopped fresh or dried chilies over any dish, such as black bean soup, hummus, potatoes or sautéed vegetables.
