Heart disease is the leading cause of death among women and men in the United States. We all know a healthy diet can help reduce your risk, especially when coupled with regular exercise and maintaining a reasonable weight. But what really are the best foods to include on your weekly menu to keep your heart healthy and strong?
3. Fruits and vegetables
An impressive number of studies have shown that abundant consumption of plant foods is associated with a reduced risk of coronary disorders. This effect is particularly significant for green vegetables, cruciferous vegetables (cabbage, broccoli, etc.), and those rich in vitamin C (green vegetables in general). Specifically, each daily portion of fruits and vegetables reduces the risk of coronary diseases by about 4 percent, which is an excellent reason to eat these foods as often as possible.
While all plants have a positive impact on the risk of cardiovascular disease, some stand out. For example, recent studies suggest that the consumption of broccoli is associated with a marked reduction in the risk of heart disease. This result concurs with observations from a pilot study showing that consumption of young broccoli stems (100 g per day for a week) reduces LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol). More recently, another study has shown that broccoli’s protective role could also be linked to its ability to improve the heart’s muscle function and protect it from damage caused by free radicals.
Eating unsaturated fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides, which inhibit blood from clotting and our arteries from becoming clogged with plaque. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to lower your LDL cholesterol. Here are 7 foods that helps prevent heart disease.
1. Beans
Beans, such as kidney beans, lima beans, and black beans, have several health benefits. They are high in fiber, potassium and folate. The fiber will help you feel full and satisfied and will lower cholesterol. Potassium is necessary to keep the heart muscle beating strongly and regularly. Folate breaks down certain amino acids that have been found to increase the risk of heart disease. Add some beans to a salad, or use them as a side dish for dinner. Eat them several times a week to keep a healthy heart.
2. Oatmeal
Oatmeal is packed with vitamins, minerals and fiber. It is a whole grain, and the fiber will help lower cholesterol. Oatmeal also keeps your digestive tract in prime shape, and it helps protect against certain cancers. Eat it for breakfast, and add berries for an extra heart-healthy boost.
3. Fruits and vegetables
An impressive number of studies have shown that abundant consumption of plant foods is associated with a reduced risk of coronary disorders. This effect is particularly significant for green vegetables, cruciferous vegetables (cabbage, broccoli, etc.), and those rich in vitamin C (green vegetables in general). Specifically, each daily portion of fruits and vegetables reduces the risk of coronary diseases by about 4 percent, which is an excellent reason to eat these foods as often as possible.
While all plants have a positive impact on the risk of cardiovascular disease, some stand out. For example, recent studies suggest that the consumption of broccoli is associated with a marked reduction in the risk of heart disease. This result concurs with observations from a pilot study showing that consumption of young broccoli stems (100 g per day for a week) reduces LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol). More recently, another study has shown that broccoli’s protective role could also be linked to its ability to improve the heart’s muscle function and protect it from damage caused by free radicals.
4. Nuts
We absolutely must rediscover nuts, too often dismissed because of their high fat content. They are a remarkable source of monounsaturated fats that are beneficial to the health of the cardiovascular system. Studies have shown that daily consumption of one portion of nuts reduces the risk of coronary disease by as much as 30 percent! This effect is even more pronounced if the nuts are replacing “processed” snacks rich in sugar, saturated fats, or trans fats.
5. Red wine
Red wine is a very complex product that contains several thousand chemical compounds, but it is generally acknowledged that the positive effects associated with moderate consumption of wine are mainly due to a molecule called resveratrol. This molecule, which is found in significant quantities only in red wine, has many positive effects on the cardiovascular system, including restricting the formation of blood clots that can block blood vessels, causing serious problems.
Red wine’s protective effect against heart disease has been well illustrated and is now called the “French paradox”: People who regularly drink red wine have quite a low mortality rate for heart disease, despite the presence of many risk factors such as smoking, hypertension, and high levels of blood cholesterol.
6. Dark Chocolate
Dark chocolate contains antioxidants to help protect your body from free radicals. It also helps lower your risk of having a heart attack. One small square is an adequate amount to reap the benefits of dark chocolate. Anymore is considered excessive because of the fat, calories, and caffeine that it contains. Eat a small square for a snack, or munch on a square for a delicious end to your lunch.
Keeping your heart healthy is essential to overall good health. Along with a proper diet and exercise, these foods will help to keep your heart in great shape.
7. Green tea
Recent studies show that people who drink at least two cups of green tea a day (about 500 mL) have a 16 percent lower mortality rate than those who drink less. This effect is especially pronounced in women: While the mortality rate of men who are regular tea drinkers is reduced by 12 percent, that of females is 23 percent lower, resulting in a protective effect two times greater! This protective effect seems mainly due to a major reduction in mortality rates associated with coronary disease (25 percent) and especially with stroke (60 percent).
8. Whole grains
Who would believe that a change in lifestyle as simple as replacing everyday white bread with bread containing whole grains could reduce the risk of coronary disease and stroke by 40 percent? But it really can!
Whole grains are one of those foods whose remarkable impact on the prevention of chronic diseases is greatly underestimated. We are so accustomed to the presence of refined flour in almost all of our cereal products that we forget just how much this refining eliminates most of the beneficial constituents of the grain. Whole grains contain an abundance of antioxidants, minerals, vitamins, phytochemical compounds, and fibres present in both the bran (outside layer) and the germ (layer inside the bran). It is becoming increasingly clear that all these constituents act synergistically to prevent the development of heart disease.
9. Berries
Not only do they make a great sweet treat, but berries are powerful heart-friendly foods. They contain polyphenols that work to prevent cell damage. They also have antioxidants to help the body fight off disease. Add some berries to your oatmeal, or munch on them for a snack. Your sweet tooth, waistline, and heart will all thank you.
Who would believe that a change in lifestyle as simple as replacing everyday white bread with bread containing whole grains could reduce the risk of coronary disease and stroke by 40 percent? But it really can!
Whole grains are one of those foods whose remarkable impact on the prevention of chronic diseases is greatly underestimated. We are so accustomed to the presence of refined flour in almost all of our cereal products that we forget just how much this refining eliminates most of the beneficial constituents of the grain. Whole grains contain an abundance of antioxidants, minerals, vitamins, phytochemical compounds, and fibres present in both the bran (outside layer) and the germ (layer inside the bran). It is becoming increasingly clear that all these constituents act synergistically to prevent the development of heart disease.
9. Berries
Not only do they make a great sweet treat, but berries are powerful heart-friendly foods. They contain polyphenols that work to prevent cell damage. They also have antioxidants to help the body fight off disease. Add some berries to your oatmeal, or munch on them for a snack. Your sweet tooth, waistline, and heart will all thank you.
10. Salmon
Salmon has omega 3’s, which have been shown to prevent erratic heart rhythms. They also improve cholesterol ratios and reduce blood pressure. Aim for 2 servings each week, and leave the skin on for the best benefits. Grill salmon with some veggies, or glaze it with a lemon sauce to add some zest.
Salmon has omega 3’s, which have been shown to prevent erratic heart rhythms. They also improve cholesterol ratios and reduce blood pressure. Aim for 2 servings each week, and leave the skin on for the best benefits. Grill salmon with some veggies, or glaze it with a lemon sauce to add some zest.
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