Heart health depends on many factors. Many of them are related to the food you eat. Although certain foods are rich in nutrients that reduce inflammation, lower cholesterol and reduce blood pressure; a healthy lifestyle is the most important factor for heart health. Physical activity, a balanced and nutritious diet, enough sleep and stress management are all important factors.
Diet plays an important role.
What role does nutrition play in heart health?
The right nutrition is essential to maintaining optimal heart health. The food we eat gives us the nutrients that we need to function. Some foods are healthier than others and some may even worsen your heart health. Salt, saturated fats, etc. To promote heart health, a balanced diet low in sodium, saturated fat, cholesterol and trans fat is the best. Reduce your risk of heart disease by eating plenty of fruits, vegetables, whole grains and lean proteins.
High-fat diets, such as those found in highly processed food, can raise LDL cholesterol, or the “bad” kind. This can lead to arterial plaque buildup, and increase the risk of heart attack. Fiber and antioxidants are found in fruits and vegetables, which reduce inflammation and lower blood pressure.
Seven Foods to Improve Heart Health
Here are some foods with proven benefits for heart health. Here are some foods that have been proven to improve heart health.
Salmon
Salmon is a great source of Vitamin D. This vitamin is essential for heart health. Vitamin D regulates the calcium levels in the body, which is essential for heart function and muscle function. It has anti-inflammatory properties that help prevent the formation of plaque, and anti-hypertension effects that can reduce blood pressure.
One meta-analysis concluded that high consumption of fish, such as salmon, is associated with reduced mortality and cardiovascular disease. 2
Other foods rich in vitamin D: flaxseeds (including walnuts), chia seeds, and walnuts
Broccoli
The green vegetable is a powerful nutrient when it comes to heart-health. This green vegetable contains fiber, which has been proven to lower cholesterol and regulate blood sugar. 3Broccoli may also contain an anti-inflammatory substance called sulforaphane that can protect against atherosclerosis.
Other high fiber foods: beans, berries and avocado
Avocado
Avocados are rich in polyunsaturated fatty acids, which can reduce “bad” cholesterol levels. High LDL cholesterol levels are associated with heart disease because they can cause plaque to build up in arteries. This is known as atherosclerosis. Omega-3 and omega-6 fats are polyunsaturated fatty acids that you must consume as your body cannot synthesize these fatty acid.
The avocado is rich in omega-3s. These healthy fats may lower blood pressure and cholesterol, as well as reduce inflammation. 5
Other omega-3 rich foods: flaxseeds (flaxseeds), walnuts (walnuts), chia seeds
Nuts, seeds and eggs are also omega-6-rich foods.
Whole Oats
Whole grains like oats are associated with good heart health. These grains are a great source of soluble fibre, which in the body forms a gel and binds cholesterol to prevent it from being absorbed. The grains are also high in antioxidants that fight oxidative stress and magnesium. Magnesium is a mineral which helps regulate heart rhythm and maintains muscle function.
Choose plain or whole oats instead of sweetened varieties to avoid added sugar.
Whole grain foods other than wheat:whole barley, buckwheat
Almonds
Almonds are a great source of antioxidants that protect the heart, as well as healthy fats and protein. Antioxidants are exactly what they sound like: They fight oxidation, which reduces inflammation. Almonds contain vitamin E, a powerful antioxidant that helps reduce inflammation. 7
Almonds reduce cardiovascular disease risk through lowering blood pressure and improving heart-rate variability, according to a comprehensive review of 64 controlled trials. They also improve gut microflora, and promote satiety.
Other antioxidant rich options:eggs yogurt, lean beef
Leafy Greens
Magnesium is abundant in leafy greens such as spinach, collards greens and kale. This mineral is essential for heart health. Magnesium regulates heart rhythm and helps reduce stress. It also reduces inflammation and prevents atherosclerosis.
Other magnesium rich options:eggs yogurt, lean beef
Blueberries
Anthocyanins are a polyphenol that gives blueberries their deep color. Anthocyanins, which are powerful antioxidants, help reduce inflammation and oxidative stresses in the body.
Evidence suggests that blueberries can reduce cardiovascular risk factors, including blood pressure and cholesterol levels.
Other polyphenol rich options: spices, olives, cocoa
How to Include Heart-Healthy Foods in Your Diet
You can easily incorporate these foods into your daily meals and snacks. Here are some of our best tips if you’re looking for inspiration:
- Make a grain dish. Start with a portion cooked whole grains (bulgar, barley or brown rice) to create a tasty, easy and satisfying meal. Add roasted carrots or mixed greens to the top, then add your protein. You can also flavor it with avocado, nuts and salad dressing.
- Create a heart healthy sandwich by swapping deli meat with grilled chicken, or another lean option that is low in sodium. Add more veggies and substitute mayo for mashed avocado.
- Top your oatmeal with blueberries and Chia seeds for a boost in fiber, antioxidants and Omega-3s.
- Eat smarter. Many nut mixes contain salt. This can quickly cause you to exceed your daily sodium requirement. Replace salted nuts with unsalted almonds. Make your own trail mix with unsalted walnuts, raisins and dried blueberries.
Consult a registered dietitian or physician for personalized meal suggestions. Some of these foods can be costly. If you don’t have the budget for fresh foods, consider investing in frozen or canned options. Or look for other budget-friendly food that contains these heart-healthy nutrients.
Additional Heart Health Concerns
- Limit sodium intake. Limit sodium intake to less than 2,300 milligrams per day.
- Be careful with your portion sizes.
- Check the ingredients of canned goods. Avoid canned fruit that has a lot of sugar or syrups.
- Limit your consumption of trans fats and saturated fats.
- Choose leaner protein. Avoid processed meats with higher fat content, including organ meats and hot dogs.
- If possible, give exercise a higher priority.
The Bottom Line
All foods can be included in a balanced, healthy diet, unless there are specific restrictions or allergies. There are certain types of foods and cooking techniques that can be harmful to your heart.
