A big influence on heart health is diet. Certain foods can affect blood triglyceride and cholesterol levels, blood pressure and other risk factors for coronary heart disease. Here are foods to include in your diet for your heart:
1. green leafy vegetables
Green leafy vegetables such as spinach, kale and cabbage are well known for their wealth of vitamins, minerals and antioxidants. In particular, they are an excellent source of vitamin K, which helps protect arteries and facilitates proper blood clotting.
2. whole grain products
Whole-grain products, for example, brown rice, oatmeal, barley and buckwheat groats or quinoa, have a higher fiber content than crushed grains. They are a must-have in the diet when cholesterol levels are elevated. However, when shopping, read product labels carefully and remember that the phrase „multigrain” does not mean a whole grain product.
3. blueberries
Blueberries, strawberries, blackberries and raspberries are full of important nutrients that play a key role in heart health. They are also rich in antioxidants, so make them a delicious low-calorie snack or dessert and take advantage of their unique health benefits.
4. avocado
Avocados are an excellent source of heart-healthy monounsaturated fatty acids. It is also rich in potassium, an essential nutrient that helps with proper muscle function and blood pressure1. Just one fruit provides 975 milligrams of potassium, or about 28% of an adult’s daily requirement for this element2.
5. fatty fish
Oily fish, such as salmon, mackerel, sardines and tuna, are rich in omega-3 fatty acids, most notably EPA and DHA, which have been extensively studied for their heart health benefits. That’s why it’s a good idea to eat oily fish at least once a week. People who don’t like the taste of them can get their daily dose of omega-3 fatty acids from supplements containing cod liver oil.
6. nuts and almonds
Nuts are an excellent source of fiber and micronutrients such as magnesium, copper and manganese. Almonds are also extremely rich in nutrients, vitamins and minerals. They are a good source of heart-healthy monounsaturated fats and fiber. Therefore, make sure to include a handful of nuts and almonds in your diet. Remember, however, that they also have a lot of calories, so eat them every day, but in small amounts.
7. legumes
Beans contain digestion-resistant starch that is fermented by beneficial bacteria in the gut. It’s worth including in your diet, as are other legumes, such as edamame, or soybeans, often found in Asian cuisine.
8. dark chocolate
Dark chocolate is rich in flavonoids (flavan-3-ols), which exhibit antioxidant activity. However, it is important to remember that chocolate, even dark chocolate, can contain a lot of sugar and calories. Therefore, choose dark chocolate with a cocoa content of at least 70% and enjoy it in moderation.
With study after study comes new evidence of a link between dietary style and heart disease. Remember that what you put on your plate can affect every aspect of your health, from blood pressure to triglyceride and cholesterol levels. Therefore, even if you don’t have a heart condition, think about switching to a balanced diet and including the foods listed above.
1 Scientific opinion on dietary reference values for potassium, EFSA Journal, 2016.
2 Editor.
M. Jarosz, Norms of nutrition for the Polish population, Institute of Food and Nutrition, 2017.