Diet has a significant impact on heart health and can lower your risk of heart disease, which is the US’s top cause of adult mortality (1Reliable Source).
The following heart disease risk factors can be impacted by what you eat:
blood pressure, cholesterol, triglycerides, and inflammation.
Vegetables high in vitamins, minerals, and antioxidants are commonly associated with leafy greens, such as spinach, kale, and collard greens.
Specifically, they are an excellent source of vitamin K, which supports healthy blood clotting and artery protection (2Trusted Source).
They also include a lot of dietary nitrates, which have been demonstrated to lower blood pressure, soften artery walls, and enhance the health of the blood vessel lining cells (3).
Compared to other fruits and vegetables, the American Heart Association (AHA) states that a higher diet of leafy green vegetables was linked to more substantial advantages to cardiovascular health and a lower risk of heart disease (4Trusted Source).
The risk of coronary heart disease is increased by refined carbs. However, whole grains offer defense. An additional serving or two of these items per day raises or lowers risk by roughly 10–20% (5Reliable Source).
Eating more whole grains has been shown in numerous studies to improve heart health.
The American Heart Association advises consuming whole grains on a daily basis to lower your risk of (6Trusted Source):
heart conditions
heart attack in the coronary heart
metabolic syndrome and stroke
It is possible to prevent and control hypertension by eating a diet high in plant-based foods, whole grains, low-fat dairy products, and sodium within prescribed levels (7Trusted Source).
Pay close attention to the ingredients list when buying whole grains. Words like “multigrain” or “wheat flour” might not refer to a whole grain product, while phrases like “whole grain” or “100% whole wheat” do.
Nutrient-dense raspberries, blackberries, blueberries, and strawberries are essential for heart health.
Antioxidants like anthocyanins, which berries are especially high in, guard against oxidative stress and inflammation, two factors that can hasten the onset of heart disease. Consuming more anthocyanins may increase your risk of heart attacks and hypertension as well as coronary artery disease (8Trusted Source).
Consuming blueberries on a daily basis may also enhance vascular function, or the ability of blood vessel lining cells to regulate blood pressure and blood clotting (8Trusted Source).
A review of the literature suggests that eating berries may help improve vascular function and reduce inflammation and oxidative stress in people with metabolic syndrome (9Trusted Source).
Berries make a tasty dessert or a filling snack.
Low cholesterol and a lower risk of heart disease have been associated with monounsaturated fats, which are found in avocados and are heart-healthy. A 21% lower risk of coronary heart disease and a 16% lower risk of cardiovascular disease have been associated with eating at least two servings of avocado per week (10Trusted Source).
According to a thorough analysis of research, avocados may enhance (11Trusted Source):
LDL (bad) cholesterol concentrations, including small-density LDL cholesterol triglyceride concentrations
Vascular Performance
Avocados can lower blood pressure and are a great source of potassium, a vitamin that is vital to heart health. Based on adult male consumption, 150 grams of avocado provides 725 milligrams of potassium, or roughly 21 percent of the daily required intake.
Omega-3 fatty acids, which are abundant in fatty fish like tuna, mackerel, salmon, and sardines, have been well researched for their potential heart-health advantages.
Fatty fish containing omega-3 fatty acids may protect against heart disease and may also marginally lower the risk of arrhythmias and CVD events (13Trusted Source).
Long-term fish consumption may help to maintain reduced levels of (14Trusted Source):
triglycerides in blood and total cholesterol
blood sugar fasting
blood pressure in systolic form
Eating fish is linked to a decreased risk of mortality, depression, and cardiovascular disease (15Trusted Source).
If you’re not a big seafood eater, you can still receive your recommended daily intake of omega-3 fatty acids by using fish oil.
Supplementing with fish oil may lower the chances of sudden death, cardiac death, and all-cause mortality.
Fiber and micronutrients such as copper, manganese, and magnesium are abundant in walnuts (17Trusted Source).
According to research, eating a couple servings of walnuts each day can help lower your risk of heart disease.
There is compelling evidence that certain tree nut species, especially walnuts, can reduce cardiovascular disease (18Trusted Source).
Walnut supplements to diets may lower total cholesterol and low-density lipoprotein (LDL) (1Trusted Source9Trusted Source).
It’s interesting to note that some research has also linked a lower risk of heart disease to frequent nut consumption, including walnuts (20Trusted Source).
The resistant starch found in beans is broken down by the good bacteria in your stomach and resists digestion. It’s possible that resistant starch will have a beneficial effect on the gut and some of the microbiota that lives there (21Trusted Source).
Eating beans has also been shown in numerous studies to lower some heart disease risk factors.
Eating canned beans significantly lowered total cholesterol and LDL cholesterol in a trial including 73 persons with increased LDL cholesterol (22).
Eating beans and legumes can lower blood pressure, improve glycemic management, lower LDL cholesterol, and perhaps lower the risk of cardiovascular disease, particularly in those with diabetes, according to one review (23Trusted Source).
Antioxidants like flavonoids, which are abundant in dark chocolate, have been shown to improve heart health.
Less than six servings of chocolate per week will help lower your risk of diabetes, heart disease, and stroke (24Trusted Source).
Keep in mind that even while some studies indicate a correlation, they might not take into consideration additional variables.
Furthermore, chocolate may include significant levels of calories and sugar, which counteracts many of its health-promoting qualities.
Lycopene, a naturally occurring plant pigment with potent antioxidant qualities, is abundant in tomatoes (25Trusted Source).
By scavenging dangerous free radicals, antioxidants help avoid oxidative damage and inflammation, two conditions that can worsen heart disease.
An elevated risk of heart attack and stroke has been associated with low blood levels of lycopene (26Trusted Source).
Blood lipids, blood pressure, and endothelial function are all positively impacted by increasing tomato product consumption and taking lycopene supplements (27).
One serving of raw tomatoes, tomato sauce, or tomato sauce with refined olive oil may increase HDL cholesterol and decrease triglycerides and blood cholesterol, according to a review of studies (28Trusted Source).
Cooked tomatoes and tomato-based products improve the body’s absorption of lycopene more than raw tomatoes (28Trusted Source).
Increases in HDL (good) cholesterol can aid in the removal of
Nutritious and packed with heart-healthy vitamins and minerals, almonds are a great source of nutrients.
Additionally, they provide a good supply of fiber and heart-healthy monounsaturated fats, two vital nutrients that may help prevent heart disease (30Trusted Source).
Eating almonds may have a significant impact on your cholesterol levels, according to research.
Eating 1.5 ounces (43 grams) of almonds per day for six weeks decreased levels of belly fat and LDL (bad) cholesterol, two heart disease risk factors, according to a study involving 48 participants with high cholesterol (31Trusted Source).
Additionally, the study demonstrates that consuming almonds is linked to increased HDL (good) cholesterol levels, which helps prevent plaque accumulation and maintain the clarity of your arteries (29Trusted Source, 31Trusted Source).
Recall that although almonds are a highly.
Strong therapeutic qualities of garlic may benefit heart health.
This is attributed to the existence of a substance known as allicin, which is thought to offer numerous medicinal benefits (35Trusted Source).
Garlic supplements were found to be just as effective at lowering blood pressure as a typical prescription medication, according to a meta-analysis of 12 trials, and to lower blood pressure both systolic and diastolic (36Trusted Source).
Additionally, garlic can prevent platelet aggregation, potentially lowering the risk of stroke and blood clots (35Trusted Source).
Antioxidants found in olive oil have the ability to reduce inflammation and lower the risk of chronic illness (37Trusted Source).
Additionally, it has a lot of monounsaturated fatty acids, which have been linked in numerous studies to better heart health.
The most olive oil-consuming individuals had a 35% decreased chance of acquiring heart disease, according to a 2014 study that included 7,216 adults at high risk for heart disease.
Moreover, a 48% decreased risk of passing away from heart disease was linked to a higher intake of olive oil (38Trusted Source).
Because of its high oleic acid and antioxidant content, olive oil can be used to treat and prevent hypertension (39
Green tea may offer a number of health advantages, including better insulin sensitivity, enhanced fat burning, and cancer prevention (43Trusted Source).
Its catechins and polyphenols have antioxidant properties that help lessen inflammation, stop cell damage, and safeguard the health of your heart.
Numerous studies have demonstrated that green tea lowers LDL (bad) cholesterol and raises leptin, a hormone that controls our hunger. Additionally, glucose management and blood pressure may be enhanced by green tea extract (43Trusted Source).
According to a review of research, compared to a placebo, ingesting green tea extract for three months decreased total cholesterol, triglycerides, blood pressure, and LDL (bad) cholesterol (44Trusted Source).
Asian cuisine often uses edamame, an immature soybean.
Edamame, like other soy products, is high in a type of flavonoid called soy isoflavones, which may help decrease cholesterol and enhance heart health.
A lower risk of cardiovascular disease may result from consuming soy protein in your diet (40Trusted Source).
Your risk of heart disease can be significantly decreased by lowering your cholesterol levels, even marginally, if you combine it with other dietary and lifestyle modifications.
According to one study, incorporating 30 grams of soy protein into a diet that lowers cholesterol enhanced participants’ blood lipid levels and decreased their chance of developing cardiovascular disease (41).
Other heart-healthy elements, such as dietary fiber and antioxidants, are also present in edamame and other soy products (42Trusted Source).
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