11 Heart-Healthy Foods You Should Add To Your Diet

One in four deaths in the United States is a result of some heart disease.

Heart diseases, as the leading cause of death, are projected to affect more than 130 million adults in the US by the year 2035. These numbers would need an estimated 748.7 billion dollars for direct medical costs.

If we plan to focus on preventing the risk factors for heart disease, we can significantly reduce the expected 130 million new cases of heart disease. Major risk factors include diabetes, obesity, smoking, physical inactivity, and poor diet.

A simple way to protect the heart from diseases is to eat heart-healthy foods and avoid heart-harming foods.

11 Heart-Healthy Foods

“You can reduce your risk of developing cardiovascular disease by eating certain foods every day,” according to Julie Zumpano, a dietitian at Cleveland Clinic.

To help keep your heart healthy, we have compiled a list of heart-healthy foods for you.

1. Oatmeal

Your heart would shout, “Hear, hear, hear,” for anything with low cholesterol and high soluble fiber. Oatmeal easily fits into this category. It acts as a sponge in your digestive tract, soaking up cholesterol before it enters your bloodstream.

Ensure you opt for oats, not the instant oatmeal packed with sugar.

Whole grains, such as whole wheat, brown pasta, brown rice, rye, barley, and brown bread, are also heart-friendly.

Many studies have discovered the benefits of whole grains in heart health.

Multiple research studies were analyzed to measure the dose-response relationship between whole grain consumption and the risk of heart disease. The results showed that whole grain intake reduces the risk of heart disease. These findings also support the dietary recommendations of including whole grains in a balanced diet.

You can easily switch between these varieties to satisfy your taste buds.

2. Berries

Raspberries, strawberries, and blueberries are packed with anthocyanins (antioxidants). These compounds are responsible for plant foods’ red and blue color, but they may also help control blood pressure, reduce inflammation, and dilate blood vessels; both positively affect heart health.

Studies repeatedly show that eating berries is linked to better heart health. A 2013 study on female participants concluded that eating three servings of berries (blueberries and strawberries) per week lowers the risk of heart attack by 32% compared to those who eat less.

Berries also reduce bad cholesterol (LDL: low-density lipoproteins). An analysis of studies showed that berries reduce

• Bad cholesterol
• Body mass index (BMI)
• Inflammation
• Systolic blood pressure

The best thing about berries is their deliciousness. Anyone can enjoy them, even someone with diabetes.

Related article: Diabetic Diet – Put These 13 Foods On Your Plate – P.S. Avoid These 13 Foods  

3. Nuts

Nuts, such as walnuts, almonds, peanuts, and pistachios, are necessary for a heart-healthy diet. They contain heart-friendly fiber and nutrients.

Most people avoid nuts due to their high-calorie content. However, nuts are an excellent choice when eaten in moderation.

We’ll describe walnuts and almonds in greater detail because of their remarkable benefits to the heart,

Walnuts

Walnuts are packed with fiber, copper, manganese, and magnesium and are a great way to protect your heart against diseases. Incorporating just a few servings into your diet can significantly reduce total cholesterol.

A study of 365 participants showed that individuals who added walnuts to their diet had a decline in LDL and total cholesterol compared to those who didn’t.

In another study, eating walnuts was associated with up to 16% reduction in bad cholesterol and a 2 -3 mm reduction in diastolic blood pressure.

Almonds

Almonds contain many nutrients necessary for heart health. They also contain monounsaturated fats (MUFAs), which positively affect the lipid profile of children with high cholesterol. Consuming MUFAs is also protective against metabolic syndrome, a combination of disorders that increases the risk of heart disease.

A six-week randomized controlled trial on the effects of almonds on cardiometabolic risk showed that eating 43 grams of almonds reduced LDL cholesterol and belly fat, two important risk factors for heart diseases.

Almonds are nutrient-dense food. Calculate your daily calorie requirements to prevent going overboard.

4. Dark Chocolate

While milk chocolates and other attractive sugar bars don’t make the best foods for your heart, dark chocolates do.

You’d be glad that many studies have associated dark chocolate consumption with better heart health. A 2012 study showed that a daily intake of dark chocolate may reduce stroke and minor heart attacks.

Dark chocolates are rich in cocoa, which may help reduce blood pressure. A study of the Kuna Indians, a tribe on the Caribbean Coast of Panama, discovered this link. Hypertension in these individuals was nearly non-existent, even with high salt intake.

When the Kuna migrated to urban areas and changed their dietary patterns, their incidence of high blood pressure increased. The new rise in blood pressure cases was then investigated, and it was found that the Kuna used to consume a high amount of cocoa, which protected against blood pressure.

A research study showed that individuals who ate dark chocolate five times a week had a 57% lower risk of coronary heart disease than those who didn’t.

When buying dark chocolate, ensure it has a high cocoa content. High-quality dark chocolate with 70% cocoa or higher contains the most flavanols.

5. Garlic

Garlic’s use for medicinal purposes dates back to centuries. It is the main ingredient in Ayurveda as well. Medical research has also proven that garlic has many health benefits, such as a positive effect on heart health. Garlic is believed to be heart-healthy because of its compound, allicin.

According to one study, consuming 600-1500 mg of garlic extract daily for 24 weeks gives the same results as a common prescription drug for blood pressure control.

Several other studies also indicate that the garlic extract can prevent platelet buildup. By doing so, garlic extract can reduce the risk of stroke and blood clots. One review of 39 studies revealed that garlic can reduce the total cholesterol by an average of 17mg/dL. Moreover, it can reduce the bad LDL cholesterol by 9mg/dL in people with high cholesterol.

6. Fish

Fish like salmon and sardines are the healthiest foods for the heart. They are loaded with omega-3 fatty acids, which lower the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque accumulation in the arteries) and decrease triglycerides.

According to the American Heart Association, one should eat fish, preferably fatty fish, at least two times a week. One study of 324 people shows that consuming salmon thrice a week for eight weeks can significantly lower diastolic blood pressure.

The same study states that every 100-gram reduction in weekly fish consumption can increase heart disease risk by 19 percent or at least one additional risk factor, such as diabetes, obesity, or high blood pressure.

If a person does not like or cannot eat seafood, they can take fish oil supplements. These supplements contain omega-3 fatty acids, believed to lower blood triglycerides, decrease blood pressure, and improve arterial function.

7. Seeds

Flax and chia seeds are rich in omega-3 fatty acids and fiber, which is good for heart health.

Hemp seeds contain arginine—an amino acid linked to lower blood levels of many inflammatory markers. Flaxseed can help regulate blood pressure and cholesterol levels.

Many studies have shown that consuming these seeds as part of a diet can help decrease the risk factors for heart disease, including blood pressure, inflammation, triglycerides, and cholesterol.

Related article: 7 Seeds With Amazing Health Benefits

Another study in people with high blood pressure indicates that consuming 30 grams of flax seeds daily for six months can lower systolic blood pressure by an average of 10 mmHg and diastolic blood pressure by 7 mmHg.

You can add seeds to your routine diet in several ways. You can add them in ground form with other heart-healthy foods like dried cranberries, blueberries, or oatmeal. To prepare a smoothie, add the ground seeds in soymilk and fruit.

8. Avocado

This soft, creamy fruit has many health benefits, as it contains healthy fats. As in olive oil, monounsaturated fats are abundant in avocados. Because of that, avocados can effectively lower heart disease risk factors like cholesterol.

Another study of 17,567 people suggests that people who regularly eat avocados have a 50 percent lower chance of developing metabolic syndrome. The fruit is also rich in potassium, which is crucial for heart health. One avocado provides 975 milligrams of potassium, 28 percent of the required daily.

Consuming 4.7 grams of potassium daily can lower blood pressure by an average of 8.0/4.1 mmHg. This decrease in blood pressure can reduce the risk of stroke by 15 percent.

Related article: 12 Amazing Health Benefits of Avocados

9. Green tea

Green tea is known for its numerous health benefits, be it fat-burning or improved insulin sensitivity. It is filled with catechins and polyphenols that act as antioxidants to reduce inflammation, prevent cell damage, and protect the heart’s health.

One review of 20 studies shows that higher consumption of green tea catechins can significantly lower LDL (bad) and total cholesterol levels. Moreover, a 2011 review of research studies state that green tea intake is linked to a slight decrease in cholesterol levels.

Cholesterol levels are a major contributor to heart disease and stroke, so drinking green tea can help prevent them. However, the review did not identify how much green tea one should consume to enjoy its health benefits.

Another review focused on the effects of green tea on people with high blood pressure. Green tea can reduce blood pressure, but whether this reduction can prevent heart disease was not determined.

One analysis of 1,367 people shows that green tea can decrease systolic and diastolic blood pressure. Another study has shown that consuming green tea extract for three months can lower blood pressure, LDL and total cholesterol, and triglycerides.

Taking a green tea supplement or drinking matcha, similar to green tea but made with whole tea leaves, can also be good for heart health.

Related article: 7 Best Herbal Teas For A Refreshing Day

10. Chickpeas

Chickpeas and other legumes like lentils are a great source of soluble fiber—the one that can reduce the bad cholesterol in your blood.

However, when eating canned beans, choose no-salt or low-sodium varieties. Sodium can increase blood pressure. If you consume beans with salt or sodium, run them through the water to remove the added salt.

Related article: Chickpeas: An Inexpensive Way To Improve Your Nutrition

11. Broccoli, Spinach, and Kale

Leafy greens are loaded with health benefits. They are among the ‘superfoods‘ that are beneficial for almost every system of your body. They are high in carotenoids, which act as antioxidants and flush the harmful compounds from your body. They are also rich in fiber, vitamins, and minerals.

Vegetables like spinach, broccoli, and kale are rich in vitamin K. This vitamin helps protect the arteries and promotes proper blood clotting. Some studies indicate that increasing the intake of leafy greens can lower the risk of heart disease.

A review of eight studies has shown that increasing one’s intake of green vegetables can decrease one’s risk of heart disease by up to 16 percent.

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