Heart Health Foods
Rose May Pimentel in Health
Oct 26, 2020 • 3 min Read
According to research, heart disease has remained the number one cause of death in the Philippines and the world. What is very alarming is that more and more people of younger age are dying or getting sick of heart diseases.
Diet can play an important role to improve your heart health. Just a few simple foods adding to your meal plan could make a big difference for your cardiovascular health. Here are some fruits, vegetables, grains, etc. you should eat to keep your heart healthy, from Healthline:
1. Leafy green vegetables
Leafy green vegetables such as spinach, cabbage, broccoli, etc. are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. Studies show that a higher intake of leafy greens is associated with a lower risk of heart disease.
2. Whole grains
Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.
3. Berries
Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.
4. Avocados
Avocados are high in monounsaturated fats and potassium. It may help lower your cholesterol, blood pressure, and risk of metabolic syndrome.
5. Fatty fish and fish oil
Fatty fish (like salmon, mackerel, sardines, and tuna) and fish oil (such as supplements) are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol.
6. Beans
Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation.
7. Dark chocolate
Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease. Be sure to pick high-quality dark chocolate with a cocoa content of at least 70% and moderate your intake to make the most of its heart-healthy benefits.
8. Tomatoes
Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.
9. Almonds
Almonds are high in fiber and monounsaturated fats and have been linked to reductions in cholesterol and belly fat.
10. Seeds
Human and animal studies have found that eating seeds (such as chia seeds) may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.
11. Garlic
Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation. Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.
12. Olive oil
Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces. Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.
13. Green tea
Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf may also benefit heart health. Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides, and blood pressure.
These foods are great not just for your cardiovascular health, but for your entire body. Eat with your heart in mind and start making a heart-healthy choice!
Stay healthy and safe!
