In the United States, heart disease is the leading cause of death. The most common type of heart disease, coronary heart disease, kills over 380,000 people each year. A heart attack occurs every 34 seconds in the United States. Someone dies from a heart disease-related event every 60 seconds. Heart disease claims the lives of one in every three women, outnumbering breast cancer and all other cancers combined. Only one in every three individuals in the United States has high cholesterol, which affects 71 million adults or 33.5 percent of the population. High cholesterol is a key contributing risk factor for heart disease, and only one out of every three adults has it under control. Diet and exercise are the primary methods for preventing heart disease, maintaining long-term health, and preventing chronic disease. Heart-healthy foods that are high in phytonutrients, which help to avoid and restore cellular damage, as well as essential macro and micronutrients for heart health. Many foods also help to avoid excessive cholesterol and clogged arteries in the heart, which can lead to bypass surgery or death from a heart attack. Olive oil has been demonstrated to reduce heart disease and is one of the key components of the Mediterranean diet, which has been shown to reduce heart disease by 30% in high-risk patients and 9% in healthy people in recent research.
In addition, there are 26 more foods in the heart-healthy foods category that can help preserve your cardiovascular system.
Beans
Beans are high in soluble and insoluble fiber, which helps lower cholesterol, and they are a good source of lean protein, as opposed to animal protein, which is heavy in saturated fat, which can block arteries. Magnesium, B-complex vitamins, Niacin, Folate, Omega-3 fatty acids, and Calcium are all found in beans.
Brown Rice
Brown rice is a heart-healthy whole grain that is significantly more beneficial to the heart than white processed rice. B-complex vitamins, niacin, magnesium, and fiber are all present.
Blueberries
It is important to note that blueberries are rich in fiber and low in sugar and that they contain vital carotenoids, flavonoids, anthocyanin, ellagic acid, vitamin C, calcium, and potassium. Blueberries are also high in fiber and low in sugar.
Tomatoes
Tomatoes are tasty and sweet fruits that are sometimes mistaken for vegetables. Tomatoes are high in lycopene, beta and alpha-carotene, lutein, vitamin C, folate, fiber, and potassium, all of which are beneficial to heart health. Salads, snacks, smoothies, baked with a sprinkle of parmesan cheese, and nutritious sauces over whole grain pasta are just a few ways to enjoy them.
Tofu.
Tofu is a high-saturated-fat alternative to animal protein that also contains Niacin, folate, calcium, magnesium, and potassium.
Tuna
Tuna is a fatty fish that is high in omega-3 fatty acids, which are good for your heart. It also has folate and niacin in it.
Papaya
Papaya is another sweet and tasty fruit that contains beta-carotene, beta-cryptoxanthin, vitamins E and C, lutein, calcium, magnesium, and potassium, all of which can help lessen your risk of heart disease.
Grapes and Red Wine
The flavonoids catechin and resveratrol found in red wine are thought to lower the risk of heart disease. There’s no need to start drinking red grapes only for heart health because they’re high in flavonoids. Catechin can also be found in raw fresh garlic and garlic supplements.
Dark Chocolate
Resveratrol and cocoa phenol flavonoids, which are powerful antioxidants in protecting heart disease, are found in dark chocolate that has at least 60% cacao.
Green Tea
Green tea has numerous health benefits, some of which are attributed to its high catechin and flavanol content, which aid to lower the risk of heart disease. It also aids in weight loss, which improves overall health and reduces the risk of heart disease greatly.
Soy Milk
Soymilk is supplemented with elements that promote heart health, including isoflavones, niacin, folate, calcium, magnesium, phytoestrogen, potassium, and B-complex vitamins.
Salmon
Omega-3 fatty acids, which are polyunsaturated fats, are heart-healthy fats, according to the American Heart Association. Regular consumption of these healthy fats lowers the chance of heart arrhythmias, which can lead to sudden death, as well as reduce plaque building in the heart and lower triglyceride levels.
Almonds
Almonds are high in heart-healthy mono and polyunsaturated fats, as well as magnesium, vitamin E, and phytosterols. Choose raw nuts that haven’t been salted or sugared. Cacao-dusted almonds are a delicious way to get an extra dose of antioxidants from chocolate. Pure almond butter is a superfood that is high in healthy fats and may be used as a dip for fruit to satisfy a sweet appetite or as a breakfast spread over whole-grain toast.
Acorn Squash
Acorn squash is high in antioxidants such as beta-carotene, lutein, B-complex vitamins, and vitamin C. Folate, calcium, magnesium, potassium, and fiber are all found in this delectable vegetable.
Carrots
Beta-carotene and fiber are found in carrots. They are also advantageous to the health of one’s eyes. They’re a delicious sweet treat.
Oranges
Oranges are high in fiber and contain important antioxidants that defend against free radical damage. They also have a lot of vitamin C, folate, fiber, and potassium, as well as beta-cryptoxanthin, lutein, and flavonoids. Juicing removes the pulp and fiber from the fruit, so eat it intact.
Spinach, kale, and all other leafy greens
Leafy greens are nature’s superfoods, containing lutein, B-complex vitamins, magnesium, potassium, calcium, and fiber, as well as other nutrients found in plant meals. For nutrient-dense salads and sandwiches, use spinach instead of lettuce.
Sweet Potatoes
Sweet potatoes are a better choice than white potatoes because they contain more nutrients, have a lower Glycemic index, which makes them more successful in controlling blood sugar, and provide the following nutrients for heart health: Fiber, beta-carotene, vitamins A, C, and E
Whole Grain Cereals
Whole grain cereals, such as whole wheat and oat bran, aid in cholesterol reduction.
Walnuts
Walnuts, like almonds, contain heart-healthy mono and polyunsaturated fats, magnesium, folate, fiber, and vitamin E, among other nutrients.
Broccoli
Broccoli, like all green vegetables, is low in calories, high in nutrients, and may be consumed in large quantities. Broccoli contains beta-carotene, vitamins C, E, A, B-6, and fiber, all of which are beneficial to heart health. Steamed broccoli can be served as a side dish, or chopped fresh broccoli can be added to a soup. It’s also a tasty snack when dipped in nutrient-dense hummus.
Asparagus
Another great green vegetable that’s low in calories and high in heart-healthy elements like beta-carotene and lutein, as well as B-complex vitamins, fiber, and folate.
Flaxseed
Flaxseed is high in omega-3 fatty acids, fiber, and phytoestrogens, all of which help lower harmful LDL cholesterol while raising good HDL cholesterol. For a nutty flavor, ground flaxseed can be added to cereals, yogurt, baked muffins, and steamed veggies.
Oatmeal
Many studies have shown that consuming soluble dietary fiber lowers the chance of getting heart disease. Steel-cut oats provide 15% of the daily fiber intake suggested by the US Department of Agriculture in a 1/4-cup serving. Hot oatmeal with fresh berries is a heart-healthy delight.
Cantaloupe
Because of its high antioxidant content, including alpha and beta-carotene, lutein, B-complex vitamins, and vitamin C, this juicy sweet fruit is healthy for heart health. It’s also a high-fiber fruit that can help lower cholesterol levels.
Avocados
Avocados are rich in heart-healthy monounsaturated fats, that have been linked to decreased cholesterol levels and a reduced risk of heart disease. Avocado has been shown in various studies to have lipid-lowering and cardioprotective properties. Avocados are also high in potassium, a crucial vitamin for heart health. In fact, one avocado has 975 milligrams of potassium, which is around 28% of your daily requirement. Blood pressure can be reduced by an average of 8.0/4.1 mmHg by taking at least 4.7 grams of potassium in a day, which is related to a 15% lower risk of stroke.
