9 Super Foods That May Improve Your Heart Health
Dr. Atif Arif M.D.
March 21, 2021
We often don’t think about the importance of heart health until a problem comes up during a routine check-up. According to the World Health Organization, cardiovascular diseases are the number one cause of death worldwide that is an estimated 17 million people a year!
What can be done?
It is often said it wasn’t that one food item you ate was the root cause of your bad health.
Rather it was a long list of decisions you made including diet at the top of the list. In this article, I’ll be going over science-backed foods that can help. It should also be stated simply changing your diet can help stop or even reverse your risk of heart disease. Be sure to consult your nutritionist regarding these foods to improve your heart-healthy diet.
1. Avocados are packed with monounsaturated fat oleic acid Several studies have shown that this fat helps to reduce total cholesterol levels and blood triglycerides (by up to 20%), while increasing HDL (the good) cholesterol by up to 11% and decreasing LDL (the bad) cholesterol by up to 22%.
2. Salmon is a great source of omega-3 fatty acids, which helps to decrease triglycerides and lowers your risk for atherosclerosis and arrhythmia – two of the top heart diseases.
3. Blueberries contain anthocyanins, an antioxidant that benefits the heart by preventing the buildup of plaque in arteries and helps to lower blood pressure. One study found women who ate more than three servings a day had a 32 percent lower risk of a heart attack.
4. Nuts and seeds may help to lower LDL cholesterol levels with their unsaturated fats and fiber content. They’re also a great source of vitamin E which is thought to help prevent plaque buildup in your arteries.
5. Dark chocolate with a high cocoa content (70% or higher) can be very beneficial to your heart health. Besides being a great source of soluble fiber, its flavanols can help to reduce blood pressure by relaxing the arteries.
6. Beets contain phytonutrients – betanin, isobetanin, and vulgaxanthin, which help to reduce inflammation which can be the precursor to many heart diseases, such as atherosclerosis.
7. Pomegranate seeds help to lower blood pressure due to their antioxidants and bioactive polyphenols. Hypertension (elevated blood pressure levels) is known to cause heart attacks, heart disease, and atherosclerosis.
8. Chia seeds boast a higher content of omega-3 fatty acids than salmon — helping to lower blood pressure and cholesterol, and reverse inflammation making them incredibly beneficial in protecting your heart.
9.Green tea was given five times a day to over 40,000 adults and resulted in a 26% decrease in risk of death from heart attack or stroke. It’s believed this is due to their ability to lower cholesterol.
Consuming a diet high in fruits and vegetables, fiber, and healthy fats, while reducing your overall sodium, added sugars, and trans fats, are important steps in protecting your heart.
Remember its up to you to take the initiative “Success is the sum of small efforts—repeated day-in and day-out.” —Robert Collier To be healthy and fit, you must set good habits to live by day after day. Don’t fall for the fad traps; just make a good effort to eat well and stay active.
Disclaimer this article is for general informational purposes only.
It should not be used to self-diagnose, and it is not a substitute for
a medical exam, cure, treatment, diagnosis, and prescription or
recommendation.the following is not intended to be taken as medical advice but rather an opinion please consult your physician before starting any new diet.
https://www.atherosclerosis-journal.com/article/S0021-9150(01)00412-9/abstract
https://www.ncbi.nlm.nih.gov/pubmed/17876194?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/23638933
https://www.ncbi.nlm.nih.gov/pubmed/26011909
https://www.health.harvard.edu/heart-health/green-tea-may-lower-heart-disease-risk
https://heart.bmj.com/content/101/16/1279
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
https://articles.mercola.com/sites/articles/archive/2013/01/28/berries-reduce-heart-attack-risk.aspx