Introduction
If you have or are at risk of heart disease, adding these foods to your diet can help reduce your risk.
Leafy green vegetables.
Leafy green vegetables, such as spinach and kale, are a great source of folate and magnesium. They also provide potassium, vitamin C and fibre.
These nutrient-dense foods are low in calories but high in fibre (they’re digested slowly), which means they can help you feel full longer without adding much more bulk to your meal than necessary. And while leafy greens aren’t high in saturated fat—they contain only small amounts—they do contain some unsaturated fat that may raise bad cholesterol levels slightly compared with other vegetables like broccoli or tomatoes.
Leafy greens also have anti-inflammatory properties that may help reduce your risk for heart disease; recent research suggests that eating one serving a day could lower the risk by 25%.
Whole grains.
Whole grains are a great source of fiber, which helps you feel fuller for longer and keeps your digestive system working smoothly. Whole grains also contain a variety of vitamins and minerals that can boost your immune system and help prevent heart disease.
Whole grains include:
- Brown rice (1 cup)
- Oatmeal (1/2 cup)
- Quinoa (1/2 cup cooked)
Berries.
Berries are a great source of antioxidants, fiber and vitamin C.
Berries contain high levels of phytonutrients called flavonoids (flavos = flower) that help prevent cancer and heart disease by lowering cholesterol levels in the blood and reducing inflammation. They also contain anthocyanins which protect cells from free radicals that can lead to oxidative stress damage (caused by exposure to pollutants). Anthocyanins may be responsible for some of berries’ anti-cancer properties; they’re believed to inhibit cell growth while increasing apoptosis (cell death). As well as containing flavonoids which help lower LDL cholesterol levels—a risk factor for heart disease—berries also provide other important nutrients such as potassium, vitamin K and magnesium which benefit our bodies’ metabolic processes.*
Avocados.
Avocados are high in healthy fats, which can help you lose weight and maintain a healthy heart. They’re also packed with vitamins, minerals and fiber that make them an excellent choice for anyone trying to eat healthier.
Examples of foods high in heart-healthy fats include:
- Fatty fish like salmon, tuna or mackerel (1 ounce of cooked tuna has about 7 grams of fat)
- Walnuts (2 tablespoons of walnuts contain about 1 gram of cholesterol)
- Beans such as black beans and kidney beans (each cup contains 8 grams)
Other options include dark chocolate (1 ounce is only 25 calories), berries and leafy green vegetables such as kale or spinach. Whole grains like whole wheat breads can also be included in your diet if they are not processed into white flour products like white rice syrup or white pasta sauce that don’t provide any nutritional value at all!
Fatty fish and fish oil.
Fatty fish and fish oil
You’re probably aware of the health benefits of fatty fish—the omega-3 rich variety, in particular. But did you know that even more so than fatty fish, it’s the omega-3 fats found in fat-soluble supplements that can help your heart?
Omega-3 is an essential dietary compound (like vitamin E) that may help protect against heart disease by reducing blood pressure and cholesterol levels. Research has shown that people who take two or more grams per day are at significantly lower risk for cardiovascular disease compared to those who don’t take the supplement. However, if you’re already taking medications like statins or aspirin which contain similar compounds as those found in fish oils then there’s no need for additional supplementation unless prescribed by a doctor specifically designed for this purpose; otherwise try getting them from nutritionally dense sources like flax seeds instead!
Walnuts.
Walnuts are a good source of heart-healthy omega-3 fatty acids, fiber and antioxidants that may help reduce inflammation. They also contain vitamins B6, E and K; magnesium; potassium; copper; zinc; manganese and selenium.
Walnuts may help lower cholesterol levels by lowering the amount of bad cholesterol (LDL) in your body.
Beans.
Beans are an excellent source of fiber, antioxidants, magnesium and potassium. They’re also a good source of folate (a B vitamin) and iron—all essential nutrients that help keep your heart healthy.
Beans can be found in the vegetarian section at most grocery stores or restaurants—think black beans or pinto beans. If you’re not sure what type to choose, ask your server!
Dark chocolate.
Dark chocolate is a heart-healthy food in many ways, but it’s important to know what you’re eating. Dark chocolate contains flavonoids, which have been shown to reduce blood pressure and help lower LDL cholesterol (the bad kind). It also contains antioxidants that can help protect against cancer and other diseases.
While dark chocolate may be good for your heart, it’s not all plain sailing when it comes to this delicious treat: while dark chocolate has more fat than milk chocolate or white chocolates do—and therefore more calories per ounce—it’s still considered a healthy source of fat because of its high cocoa content (40% or higher).
If you have or are at risk of heart disease, add these foods to your diet as well as whole foods, vegetables and fruits to help reduce your risk of heart disease
If you have or are at risk of heart disease, add these foods to your diet as well as whole foods, vegetables and fruits to help reduce your risk of heart disease. These foods are rich in antioxidants and other nutrients that can help protect the heart. Eating these foods regularly can also lower cholesterol levels.
Conclusion
These foods will help keep your heart healthy and give you the energy to live a happy life.
