The 12 best foods for a heart-healthy diet

People with high blood pressure or atherosclerosis rarely have any symptoms. They can continue to think for a long time that their hearts are fine. Then suddenly they felt a sharp pain in their chest. If a doctor tells them they have a heart problem or their cholesterol level, they will likely change their lifestyle. Unfortunately, lifestyle changes are usually not enough, and they will have to take medication. If only they had started caring about cardiovascular health earlier…

In fact, if you make healthy changes early enough, you can improve your heart health. Start including the right foods in a heart-healthy diet now. We will tell you the 12 best foods for your heart.

What foods are good for your heart?

1. Fatty fish

Fatty fish (such as mackerel, herring, trout, and sardines) are high in Omega-3 fatty acids. These vital fatty acids have tremendous benefits for the cardiovascular system. They can even help prevent heart disease.⁽¹⁾ Including these types of fish in your diet regularly can reduce cholesterol by increasing “good” cholesterol (HDL).

2. Cali

Kale (and other leafy greens like spinach and Swiss chard) are packed with vitamins and minerals. One of them is vitamin K, which is important for the health of your heart.⁽²⁾ A meta-analysis of eight studies showed that regular consumption of green leafy vegetables can reduce the risk of cardiovascular disease by approximately 16%.⁽³⁾

3. Tomato

Tomatoes produce a secondary metabolite called lycopene. This is an antioxidant that can reduce inflammation in the body.⁽⁴⁾ Antioxidants have a powerful effect on lowering bad cholesterol, which is associated with an increased risk of cardiovascular disease. Lycopene-rich foods lower LDL levels and increase good HDL cholesterol in the blood.

4. Avocado

Studies show that eating avocados regularly can have a positive effect on high-density lipoprotein cholesterol.⁽⁵⁾ This is due to its high content of monounsaturated fats.

5. Legumes

Legumes are the real deal. These superfoods not only regulate blood sugar and keep digestion running smoothly, but they are also an important part of a heart-healthy diet. Lentils, beans, chickpeas and other legumes lower blood pressure and cholesterol and also help reduce inflammation in the body.⁽⁶⁾ Try to include legumes in your diet at least four times a week.

6. Raspberry

Strawberries, raspberries, blackberries, and raspberries are full of vitamins, minerals, and antioxidants. These are some of the healthy foods you can eat; In addition, they can help prevent cardiovascular disease.⁽⁷⁾

7. Whole grain foods

Fiber is a very important component of a heart-healthy diet. Whole grain products are rich in fiber, and as a result, they lower bad cholesterol, which is a risk factor for heart disease.⁽⁸⁾ Try to include whole-grain foods in your diet every day, such as brown rice, quinoa, oats, whole-grain pasta or whole-grain bread.

8. Nuts

Walnuts are an excellent source of heart- and brain-healthy micronutrients.⁽⁹⁾ However, do not forget about other types of nuts such as hazelnuts, almonds, and cashews, which also have a protective effect. Eat a handful of nuts every day for a healthy heart.

9. Seeds

Like nuts, many seeds are good for the heart. These include flax seeds, chia seeds, pumpkin seeds, sunflower seeds, and hemp seeds. Rich in antioxidants, these seeds improve blood circulation while reducing blood pressure and cholesterol.⁽¹⁰⁾

10. Olive oil

Olive oil is a staple in the Mediterranean diet. There are a lot of reasons why this is considered one of the healthiest foods in the world. The antioxidants and monounsaturated fatty acids in olive oil protect your heart (look for extra virgin and cold-pressed).⁽¹¹⁾

11. Garlic

Garlic is another important part of a heart-healthy diet. The compound allicin lowers cholesterol and blood pressure. In addition to positive results in the treatment of atherosclerosis.⁽¹²⁾

12. Dark Chocolate

No, you are not dreaming. Chocolate with a high cocoa content (at least 70%) can protect your heart. Studies show that dark chocolate can reduce the risk of atherosclerosis.⁽¹³⁾ It’s all about the amount here. Try to keep your intake moderate (about 15 grams), bearing in mind the high fat and sugar content.

away

One of the best things you can do for your cardiovascular health is to eat a balanced diet loaded with a variety of healthy foods. Keep your heart strong by staying physically active, limiting consumption of alcohol, animal fats and salt, and quitting smoking.

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