Hearty Foods
14 INCREDIBLY HEART-HEALTY FOODS
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 15 foods that you should be eating to maximize your heart health.
Leafy Green Veg
Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.
Berries
Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.
Dark Chocolate
Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease.
Avocados
Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome.
Fatty Fish & Fish Oil
Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol.
Walnuts
Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese.
Beans
Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation.
Tomatoes
Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in HDL (good) cholesterol.
Almonds
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.
Seeds
Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including ber and omega-3 fatty acids.
Garlics
For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.
Edamame
Edamame is an immature soybean frequently found in Asian cuisine. Edamame contains soy isoavones, which have been shown to help decrease cholesterol levels. Edamame also contains ber and antioxidants, which can also benet heart health.
Olive Oil
Olive oil is packed with antioxidants, which can relieve inammation and decrease the risk of chronic disease. It’s also rich in monounsaturated fatty acids, which many studies have associated with improvements in heart health.
Green Tea
Green tea has been associated with a number of health benets, from increased fat burning to improved insulin sensitivity. It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inammation, and protect the health of your heart.