These are the Top 10 Foods for a Healthy Heart
- Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.
In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.
Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.
- Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.
Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.
Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.
Multiple studies have found that including more whole grains in your diet can benefit your heart health.
- Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health.
Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease.
Studies show that eating lots of berries can reduce several risk factors for heart disease.
- Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.
- Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese.
Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.
- Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease
- Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.
- 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.
Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.
- Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.
Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.
For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers. Furthermore, flaxseed may help keep blood pressure and cholesterol levels under control.
- Green tea has been associated with a number of health benefits, 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 inflammation and protect the health of your heart.
It’s never too late to take control of your body and try to divert your heart back to healthy ways.