From berries to dark chocolate to popcorn, these foods are good for your heart.
Heart Disease is the leading cause of death in the U.S. for men and women, according to the Centers for Disease Control and Prevention. About 647,000 Americans die of heart disease every year. This results is 1 in 4 deaths.According to the American Heart Association’s Heart Disease and Stroke Statistics – 2020 Update, about 80% of heart disease can be prevented in many ways, including eating healthy food. Maintaining a healthy weight, engaging in physical activity, managing high blood pressure and keeping cholesterol levels in the eye are just some of the best strategies to prevent heart disease.
Eating healthy and healthy foods can reduce some of these risk factors, such as obesity, diabetes, and high cholesterol, said Danielle McClure, a renowned dietitian at Texas Ewing Fitness Center in Texas. “Healthy healthy foods contribute to the cholesterol in your blood,” says McClure. “Healthy cholesterol (HDL) helps clear our arteries and problematic cholesterol (LDL) that may shut them down.”
In general, a plant-based diet is a good plan to protect your heart health, said Kate Patton, a registered dietitian with the Cleveland Clinic. “We have strong evidence that supplementing plant-based foods and reducing saturated fat, cholesterol and sodium will reduce your risk of heart disease,” Patton said.
Here are eight healthy foods for heart health:
- Dark chocolate.
- Extra-virgin olive oil.
- Fatty fish.
- Seeds and nuts.
- Green Vegetables and fruits.
Berries. Various berries contain healthy cardiac phytonutrients and soluble fiber.
Healthy healthy berries include:
- The raspberries.
“They’ve added yogurt for a quick breakfast or dinner,” said Lisa Jones, a registered dietitian based in Philadelphia.
Dark chocolate. If you want to find the one that suits your heart, try dark chocolate, Jones said. Cocoa beans are high in flavanols, research has linked hypertension and improved cardiovascular health. “The increase in the percentage of coconut, the better,” he said.More olive oil. Many studies suggest that olive oil – an integral part of the Mediterranean diet – is good for your heart and provides other health benefits. There are many types of olive oil, and the extra virginity is the healthiest, McClure said. Extra extra virgin olive oil is rich in monounsaturated fats and polyphenols, a combination that helps lower inflammation and acts as an antioxidant. “Throw in your creamy salad dressing and switch to virgin olive oil mixed with your favorite vinegar or lemon juice,” he said. “Replace the bread and butter with bread and olive oil, Fatty fish. Salmon, sardines and mackerel contain healthy fats that can improve heart health, McClure said. Try to use eight pounds of fatty fish a week to make sure you get enough of these healthy things.Legumes. Beans, lentils and split peas are all legumes, healthy and provide other health benefits. “The protective benefit of the heart they provide is that they contain zero fat animal protein,” McClure said. “By replacing plant proteins you can reduce your intake of saturated fat and cholesterol.” Legumes are also a good source of fiber, which helps lower cholestrol.
Seeds and nuts. Studies show that using seeds and nuts can help reduce the risk of heart disease. Eating a diet that emphasizes the high intake of plant protein rather than meat is associated with better cardiovascular treatment, according to a study published in the 2018 edition of the International Journal of Epidemiology. We use a small portion of seeds and nuts – about 1.5 ounces a day may help reduce your cardiovascular risk by up to 30%,
McClure says: Colorful fresh vegetables and fruits. All fresh vegetables and fruits are heart-healthy, since they have no cholesterol. Colorful veggies and fruits are particularly good for your ticker, because they’re chock full of heart-healthy carotenoids, fiber and vitamins. To safeguard your heart, consume colorful veggies like red peppers and fruits like summer squash and pumpkin.