Eating for a healthy heart means filling your plate with heart-healthy foods like fruits and vegetables, paying attention to fibre, eating fish a couple times a week, eating healthy fats and limiting unhealthy fats like trans fats, as well as salt. And although no single food is a cure-all, certain foods have been shown to improve your heart health. A growing body of research suggests that what you eat and drink can protect your body against myriad health woes—and studies have shown that up to 70% of heart disease cases are preventable with the right food choices. Here is a list of top heart-healthy foods
1) Salmon
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Broiled, grilled or baked, this tasty, fleshy fish is replete with omega-3 fatty acids that improve the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection. Studies show that consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term
2) Chocolate
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Yes! You’re not hallucinating. But pick one that contains at least 70 percent cocoa. Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect. It can lower blood pressure, because its flavonols relax arteries, and increased blood flow which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation.
3) Berries
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Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health, according to a study. Almost all berries are good for you but blue berries work overtime to provide you with antioxidants and vitamin C, both potent stress busters. Blueberries are also a good source of fibre, which can help relieve the cramps and constipation that can occur when you’re stressed out. These dark berries are packed with resveratrol (more about this powerful antioxidant later) and flavonoids, another antioxidant that helps prevent coronary disease.
4) Broccoli, kale and spinach
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When it comes to your health, you really can’t go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fibre and contain tons of vitamins and minerals. This green vegetable is low in cholesterol, high in fibre, and contains a wealth of antioxidants. Kale also has some omega-3 fatty acids.
5) Tomatoes
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An excellent source of vitamin C, plus vitamin A, potassium and fibre, tomatoes are high in lycopene, which works with other vitamins and minerals to aid in disease prevention. Lycopene is a carotenoid that may help get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risk. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease.
6) Nuts
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Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, and almonds are high in omega-3 fatty acids. Research suggests that people who eat nuts two to four days or more per week have a lower incidence of heart disease than people who eat them less often.
7) Pomegranates
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Studies have shown that the fruit may help to reduce the build-up of plaque in arteries and lower blood pressure. It contains numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries.
8) Green Tea
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Scientists have found that those who drink 12 ounces or more of tea a day are about half as likely to have a heart attack as non-tea drinkers. In its soothing warmth are catechin and flavonids, antioxidants with multiple cardio benefits including reducing blood clots.
9) Red Wine/Alcohol
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Scientific literature indicates that people who drink moderately are less likely to have heart disease than those who abstain. Its protects the heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning the blood” and also increases oestrogen, helpful to postmenopausal women whose reduced oestrogen levels increase their risk of heart disease.
10) Oatmeal
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Oatmeal is high in soluble fibre, which can lower cholesterol. But eat only the plain, non-processed kind. Instant and flavoured oats are often drenched in processed sugar.
11) Coffee
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Research has found that even two cups a day could lower the risk of cardiovascular disease and stroke by 30%.
12) Soy
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Soy products contain high levels of polyunsaturated fats (good for your health), fibre, vitamins, and minerals. What’s more, soy may reduce blood pressure in people who eat a diet high in refined carbohydrates. It has been shown to help reduce cholesterol and contains niacin, which helps boost circulation.
13) Avocado
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This fruit is loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots. They’re also high in antioxidants and in potassium.
14) Yogurt
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Research shows yogurt may protect against gum disease. Left unchecked, gum disease may elevate a person’s risk for heart disease. Low-fat yogurt has powerful antioxidants, vitamins, fibre and probiotics that are beneficial to your overall health, digestion and well-being.
