Your diet and lifestyle play a bigger role in heart health than you might imagine. When you eat a healthy diet, you can lower your risk of heart disease and heart attack. Certain foods can affect blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease. What you eat can affect nearly every aspect of heart health, from blood pressure to inflammation to cholesterol levels to triglycerides. Here are the foods you should eat to maximize your heart health.
GREEN LEAF VEGETABLES
Green leafy vegetables such as spinach, kale, and kale are known for their wealth of vitamins, minerals, and antioxidants. Leafy green vegetables are high in vitamin K and nitrates, which can help lower blood pressure and improve arterial function. Studies show that higher leafy greens intake is associated with a lower risk of heart disease.
WHOLE GRAIN FOODS
Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.
FRUITS
Strawberries, blueberries, blackberries and raspberries are packed with important nutrients that play a central role in heart health. Fruits are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.
AVOCADO
Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to lower cholesterol levels and a lower risk of heart disease.
OILY FISH AND FISH OIL
Oily fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids that have been extensively researched for their heart-healthy benefits.
WALNUT
Walnuts are a great source of fiber and micronutrients such as magnesium, copper and manganese. Research suggests that walnuts may help lower cholesterol and blood pressure and may be associated with a lower risk of heart disease.
DARK CHOCOLATE
Dark chocolate is rich in antioxidants such as flavonoids that may help boost heart health.
TOMATOES
Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.
ALMOND
Almonds are incredibly nutritious and have a long list of vitamins and minerals that are essential for heart health.
GARLIC
For centuries, garlic has been used as a natural remedy to treat a variety of ailments.
OLIVE OIL
The heart health benefits of olive oil, a key element of the Mediterranean diet, are well documented. Olive oil is full of antioxidants that can relieve inflammation and reduce the risk of chronic disease.
EDAMAME
Edamame is an immature soybean often found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.
GREEN TEA
Green tea has been associated with a range of health benefits, from increased fat burning to improved insulin sensitivity. It’s also packed with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health.