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. Here are heart-healthy foods to consume.
1. Green Leafy Vegetables
Leafy green vegetables like spinach, pumpkin leaf 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.
Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.
Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.
Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.
Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.
Multiple studies have found that including more whole grains in your diet can benefit your heart health.
When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.
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.
Studies show that eating lots of berries can reduce several risk factors for heart disease.
Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease.
Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting.
Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits
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.
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.
Getting at least 4.7 grams of potassium per day can decrease blood pressure by an average of 8.0/4.1 mmHg, which is associated with a 15% lower risk of stroke
Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese.
Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.
Interestingly, some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease
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.
Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.
What’s more, eating beans has been linked to reduced blood pressure and inflammation, of which are risk factors for heart disease
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.
One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke.
Another study in 50 overweight women found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol
Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke
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.
Research also shows that eating almonds is associated with higher levels of HDL cholesterol, which can help reduce plaque buildup and keep your arteries clear.
Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.
