Top 12 Healthy Foods For Your Heart
Overview
According to the WHO, cardiovascular
diseases (CVDs) are the leading death cause in the world. It takes almost 18 million
lives every year.
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top 12 heart healthy foods |
Worldwide heart diseases are responsible for almost one-third of all deaths.
According to the CDC, one heart attack happens every 40 seconds in the
USA, it is the number one killer.
Nearly 5-6 million people are currently suffering from heart failure, and most of them will die in the next 5 years.
Then the question may arise, how can we keep our hearts healthy?
How to prevent heart attacks?
We can do a lot of things that help to keep our hearts healthy, such as
controlling blood pressure and diabetes, annual health check-ups, regular
exercise, stress management, etc.
Diet plays a vital role in our cardiac health. Here is the importance of heart-healthy
foods.
Certain foods can create a positive impact on blood pressure, diabetes,
cholesterol levels, inflammation and reduce the risk of heart diseases.
Read more: Top 10 Healthy Foods For Our Brain
Heart-Healthy Foods To Eat
Here is the top 12 healthy foods for heart problems should be
eating to enhance your heart health.
1. Leafy Green Veggies
The common leafy green veggies, such as spinach, kale, and collard greens
are very popular for their nutritional profile.
They contain antioxidants, minerals, vitamins, and more heart-healthy
nutrients.
They are a potent source of vitamin K, and high in dietary nitrates.
According to some studies, those who consume adequate amounts of vitamin
K through diet have up to a 16% lower risk of cardiovascular disease.
Dietary nitrates also play a vital role in vasodilation, improving blood flow
and reducing the workload on your heart.
The vasodilating effects of green vegetables also lower blood pressure
and enhance heart health.
In particular, spinach is rich in healthy omega 3 fats, maintains cardiac
rhythm, and is closely related to heart attack prevention.
The antioxidants, such as lutein and β-carotene prevent oxidative stress
and maximize heart health.
Read more: These 14 Health Benefits Of Spinach Will Surprise You
2. Berries
Other healthy foods for heart problems are berries.
Berries, such as blueberry, strawberry, raspberry, and blackberry are significant sources of various nutrients.
They
come fully loaded, not just with a wealth of vitamins and minerals, but also
with plenty of antioxidants as well. They are the most antioxidant-rich foods.
The antioxidants of these superfoods protect against oxidative stress and
inflammation, and both of these promote heart disease.
According
to a study, a daily intake of 2 ounces (50 gm) of blueberries brings a 4-6%
reduction in blood pressure and protects our hearts in various ways.
Another
study found that regular consumption of blueberries may improve artery
functions, reduce the hardening of arteries as well as prevent heart attack.
Dietary fiber
found in berries may also help your body by reducing bad cholesterol (LDL) and
keeping your heart healthy.
Read more: Top 14 Health Benefits Of Berries
3. Avocado
Another
heart-healthy food is the exotic
fruit avocado.
Avocados
are a potent source of heart-healthy unsaturated fatty acids (MUFAs), and also
contain vitamins K, E, and C, dietary potassium, several antioxidants, etc.
The
potassium in avocados depletes excess sodium in the body and plays a crucial
role in controlling blood pressure.
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avocado for healthy heart |
According
to the American Heart Association (AHA), unsaturated fats can improve blood
cholesterol levels.
MUFAs
in avocado help to lower blood cholesterol levels.
On
the other hand, the plant compound β-sitosterol present in avocado reduces LDL, but cannot
increase HDL.
According
to studies, avocado significantly reduces total cholesterol levels,
triglyceride by up to 20%, bad cholesterol (LDL) by up to 22%, and increases good
cholesterol (HDL) by 11%.
Vitamin
E, C, and other antioxidants prevent oxidative stress as well as lowers heart
cell damage.
So,
the cardio-protective and lipid-lowering effects of avocados are well documented
in various studies.
Read more: What Are The Benefits Of Avocados!
4. Tomatoes
Tomatoes
contain natural plant pigments with strong antioxidant power.
They are rich in lycopene, β-carotene, naringenin, chlorogenic acid, etc.
All
these antioxidants neutralize harmful free radicals, prevent oxidative damage,
and inflammation of the heart.
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Heart Healthy Tomatoes |
A
study in middle-aged men found that a low level of lycopene, and β-carotene in
the blood, increased the risk of heart disease.
The
consumption of lycopene has positive effects on blood pressure, endothelial
function, and lipid levels.
The
dietary fiber, potassium, folate, vitamin C, and choline of tomatoes are good
for our hearts.
Read more: Top 11 Zinc-rich Foods For Our Health
5. Almonds
Almonds
are also a good source of MUFAs, dietary magnesium, fiber, and vitamin B.
Magnesium deficiency is closely related to hypertension,
which is the leading cause of heart attacks, strokes as well as kidney failure.
The magnesium in almonds helps to reduce blood pressure and creates a
positive impact on cardiac health.
Besides
controlling blood pressure, almonds can reduce bad cholesterol (LDL) levels
effectively.
Studies
show that the fiber of almonds also lowers both LDL and
overall cholesterol levels.
It
prevents diseases like stroke and atherosclerosis.
These
heart-healthy foods also protect LDL
from oxidation and prevent the development of heart diseases.
According
to a study, daily consumption of 1.5 ounces of this nut lowered almost 5 mg/dl of
bad cholesterol with maintaining HDL levels.
Another
human study found that the consumption of almonds for 30 days lowered 14% of
oxidized cholesterol levels.
Additionally,
vitamin B of this dry fruit works with phosphorus to maintain a proper heart rate
and prevent arrhythmia.
So,
your heart-healthy food list cannot
be completed without almonds.
Read more: Top 12 Health Benefits Of Almonds
6. Olive Oil
Olive
oil is vital stuff of the Mediterranean diet, and its cardioprotective benefits
are well documented.
The
antioxidants of olive oil can relieve chronic inflammation in the body, and
lower the risk of cardiovascular diseases.
It
is a potent source of heart-healthy MUFAs, which improve heart health.
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Olive Oil For Healthy Heart |
A
review of a large number of studies found that olive oil is associated with a
reduced risk of cardiac issues, mainly heart stroke.
Oleic
acid and antioxidants of this healthy oil protect bad cholesterol from
oxidation, improve the inner lining of arteries, and prevent blood clotting.
Interestingly,
olive oil also reduces blood pressure and improves heart health in various
ways.
Higher consumption of olive oil is linked with a 48% lower risk of death by heart
disease. This heart-healthy food may
slow down the aging of our hearts.
Read more: Top 9 Foods For Your Better Health
7. Whole Grains
Other
healthy foods for heart problems are
whole grains, which provide a lot of dietary fiber, minerals, and vitamins and
enhance our cardiovascular health.
Refined
carbs promote the risk of coronary heart disease, but whole grains are
cardioprotective.
Multiple
research suggests that whole grains, such as brown rice, oats, quinoa, barley,
rye, and whole wheat in the daily diet, improve heart health in several ways.
Studies
also found that 3 more servings of these heart-healthy
foods were linked with a 22% lower in cardiac issues.
Whole
grains help to reduce blood pressure, total cholesterol as well as bad
cholesterol.
According
to the American Journal of Nutrition, oats are the most effective grain for
lowering blood cholesterol.
Read more: Top 10 Breakfast Foods For Weight Loss
8. Fatty Fish
Another
healthy food for our hearts is fatty
fish, such as salmon, sardines, and tuna are loaded with cardioprotective omega
3 fatty acids.
Omega
3s play a significant role in the prevention of cardiovascular problems and arrhythmias.
A
study of over 40,000 men in the USA found that those who regularly consumed
oily fish every week had a 15% lower risk of heart disease.
Fatty
fish is also linked to lower levels of blood cholesterol, triglycerides, and
systolic blood pressure.
For
those who do not eat fish or much seafood, fish oil supplements can be a great
option for getting a daily dose of omega 3s.
Fish
oil also decreases bad cholesterol, lowers triglycerides, and improves good
cholesterol in the body.
Even
in a small dose, fish oil helps to reduce blood pressure and may prevent plaque
formation in the arteries.
Read more: Top 12 Foods To Improve Your Digestion
9. Green Tea
Green
tea provides several health benefits from weight loss to a healthy heart.
According
to a study, taking green tea for 3 months can reduce blood pressure,
triglycerides, and LDL levels.
On
the other hand, the polyphenols and antioxidants of this healthy beverage prevent
bad cholesterol from oxidation.
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Green Tea And Healthy Heart |
Another
study found that green tea extract effectively increases leptin, and decreases LDL in women suffering from obesity.
A
review in 2014 concluded that green tea is linked with a reduction in high
blood pressure.
So,
your heart-healthy food list cannot
be completed without green tea.
Read more: 8 Benefits Of Antioxidants
10. Dark Chocolate
Another
cardio-friendly food is dark
chocolate. It contains several nutrients and is a potent source of flavonoids.
Several
studies suggest that regular consumption of this dessert food can lower the
risk of heart disease.
Flavanols
of dark chocolate trigger the endothelial lining of the arteries to produce
nitric oxide (NO).
NO
is a vasodilator, that relaxes blood vessels, causing the arteries to widen.
Eventually, reduces the resistance to blood flow and lowers blood pressure.
A
controlled study suggested that cocoa powder significantly reduced the oxidation of
bad cholesterol, lowered total bad cholesterol levels as well as increased good
cholesterol.
On
the other hand, the antioxidants of this heart-healthy
food prevent free radical damage.
Health
experts believe that dark chocolate provides protective benefits against
atherosclerosis, and reduces the risk of heart attack, stroke, etc.
Read more: Top 10 Antioxidant-rich Foods
11. Garlic
Since ancient times, garlic has been used to treat various health problems as a
medicinal herb.
Nowadays,
studies found that it has potent medicinal properties that can improve our
cardiac health.
The
low sodium and high potassium content of garlic may help to control blood
pressure.
According
to studies, regular consumption of 1-2 cloves of garlic can reduce hypertensive
heart problems by up to 15%.
Another
study found that 600-1500 mg of aged garlic extract (AGE), a supplement for 24
weeks was as effective as the prescription drug atenolol in lowering blood
pressure.
On
the other hand, the plant compound diallyl trisulfide (DAT) of this heart-healthy food reduces bad
cholesterol and increases HDL levels.
DAT
also helps to keep triglyceride levels normal and protects our heart from
atherosclerosis, heart attack, stroke, etc.
Garlic
also promotes NO production and maintains the elasticity of the blood vessels.
The vasodilation effects of NO keep blood circulation normal.
The anticoagulation nature of this medicinal
herb prevents the breakdown of platelets inside the blood vessels and prevents
blood clotting.
It
acts as a blood thinner and ensures proper blood circulation throughout our
body.
Read more: Health Benefits Of Garlic Will Surprise You
12. Red
Wine
Small
amounts of red wine are associated with several heart-healthy benefits as
compared to other alcoholic beverages.
According
to research, those who consume approximately 150 ml of red wine a day are 32%
less vulnerable to cardiac problems than non-drinkers.
However, excess red wine consumption triggers the risk of heart disease drastically.
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red wine And Heart health |
A
healthy serving of this beverage helps to retain good cholesterol in the blood.
On
the other hand, antioxidant resveratrol can reduce the oxidation of LDL by up
to 50%.
Another
study found that 2-3 glasses of dealcoholized red wine per day can reduce blood
pressure.
So,
health experts believe that 1-2 glasses of red wine per day and 2-3 days a week,
may reduce the risk of heart disease, stroke, and early death in middle-aged
men.
Read more: Top 9 Probiotic Foods & Their Health Benefits
Now, The Conclusion
Cardiovascular problems are becoming more common in
the world and heart-healthy foods
are quite important for us.
From whole grains to leafy veggies, avocado to garlic,
olive oil to red wine, all these healthy
foods for heart problems produce positive impacts.
These foods contain antioxidants, dietary fiber,
vitamins, and minerals which are vital for our cardiac health.
Health experts and researchers always suggest that
diet can influence blood pressure, cholesterol levels, oxidative damage, etc.
So, a healthy diet is very important to our health.
On the other hand, unhealthy junk foods promote the
risk of atherosclerosis, heart attack, stroke, etc.
Too much salt in the diet increases blood pressure
dramatically and can be dangerous.
Additionally, excess amounts of refined sugar can
increase lipogenesis, promote triglyceride levels, and may increase the chance
of death from heart disease.
Although heart-healthy
foods play a vital role, a healthy daily routine is also important.
Regular exercise reduces hypertension, high
cholesterol, cardiovascular risk factors, and other metabolic issues.
Smoking and alcohol
abuse are also very harmful to our health. Quitting smoking and avoiding
excess alcohol intake has been proven to reduce heart disease.
Thank You.
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