Heart Healthy Foods - 25 Top Foods That Prevent Heart Disease.
Heart disease is the number 1 leading cause of death in the United States. Coronary heart
disease is the most common type of heart disease, killing almost 380,000 people annually.
In the United States, a heart attack occurs every 34 seconds. Every 60 seconds, someone
dies from a heart disease-related event. Heart disease kills 1 in 3 women, more than
breast cancer, and all forms of cancer combined. 71 million American adults, 33.5% of the population
have high cholesterol; a major contributing risk factor for heart disease and only 1 out
of every 3 adults have the condition under control.
Diet and exercise are the main ways to prevent heart disease, ensure long-term health, and
prevent chronic disease. Heart-healthy foods deliver power-packed phytonutrients that help
to prevent and repair cellular damage and valuable macro and micronutrients to ensure
optimal heart health. Many foods also aid in preventing high cholesterol and clogging
of heart arteries that can lead to the need for bypass surgery or premature death from
a heart attack. Olive oil has been shown to reduce heart disease
and is one of the main staples of the Mediterranean diet that a recent study showed to reduce
heart disease by 30% in high-risk patients and by 9% in healthy individuals.
In addition, here are 25 more foods that prevent heart disease in the heart healthy foods,
which can aid in the protection of your cardiovascular system.
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any videos. #1. Salmon.
According to the American Heart Association, omega-3 fatty acids are heart-healthy fats
that fall under the category of polyunsaturated fats.
Regular intake of these healthy fats helps to lower the risk of heart arrhythmias that
often result in sudden death, slow plaque buildup in the heart, and lower triglyceride
levels. #2. Flaxseed.
Flaxseed provides omega-3 fatty acids, along with fiber and phytoestrogens that help to
lower bad LDL cholesterol while increasing good HDL cholesterol.
Ground flaxseed can be added to cereals, yogurt, homemade muffins, and to steamed vegetables
for a nutty flavor. #3. Oatmeal
Many studies have confirmed that soluble dietary fiber intake greatly reduces the risk of developing
heart disease. A ¼-cup serving of steel-cut oats provides
15% of the U.S. Department of Agriculture's recommended daily allowance of fiber.
Hot oatmeal and fresh berries are a treat for you and your heart.
#4. Beans Beans are very high in both soluble and insoluble
fiber that helps control cholesterol, and they are a great source of lean protein as
opposed to animal protein that is much higher in saturated fat that can clog heart arteries.
Beans also provide Magnesium, B-complex vitamins, Niacin, Folate, Omega-3 fatty acids, and Calcium.
#5. Blueberries.
Blueberries are high in fiber and low in sugar and offer essential carotenoids, the flavonoid,
anthocyanin, Ellagic acid, vitamin C, calcium, and potassium.
#6. Tofu. Tofu is a great alternative to animal protein
that is high in saturated fat and provides Niacin, folate, calcium, magnesium, and potassium.
#7. Red Wine and Grapes The catechin and resveratrol flavonoids in
red wine are believed to reduce the risk of heart disease.
Red grapes are rich in flavonoids so there is no need to start drinking just for heart
health. Raw fresh garlic and garlic supplements are
also great sources of catechin. #8. Tuna
Tuna is a fatty fish that is rich in heart-healthy omega-3 fatty acids.
It also provides folate and niacin. #9. Walnuts
Like almonds, walnuts offer essential nutrients for heart health, including heart-favorable
mono and polyunsaturated fats, magnesium, folate, fiber, and vitamin E.
#10. Brown Rice Brown rice is a healthy whole grain that is
much better for heart health than white processed rice.
It gives you, B-complex vitamins, niacin, magnesium, and fiber.
#11. Soy Milk Soymilk is fortified with heart-healthy nutrients,
including isoflavones, niacin, folate, calcium, magnesium and phytoestrogen, potassium and
B-complex vitamins #12. Almonds
Almonds are nutrition powerhouses that provide heart-friendly mono and polyunsaturated fats,
and: Magnesium, Vitamin E, Phytosterols. Choose raw nuts without added salty or sugary
toppings. Cacao dusted almonds are a great option to get an added boost of antioxidants
from the chocolate. Pure almond butter is a superfood that provides
healthy fats and makes a great snack as a dip for fruit to satisfy the sweet tooth or
on whole-grain toast for breakfast. 13. Carrots
Carrots offer beta-carotene and fiber. They are also beneficial for vision health.
They make a great sweet snack. 14. Spinach, Kale, And All Leafy Greens.
Leafy greens are nature's superfoods and provide the best of what plant foods have to offer,
including, lutein, B-complex vitamins, magnesium, potassium calcium, and fiber.
Choose spinach instead of lettuce for nutrient-packed salads and sandwiches.
15. Tomatoes Tomatoes are delicious and sweet, and while
we often refer to them as vegetables, they are actually fruits.
For heart health, tomatoes offer lycopene, beta and alpha-carotene, lutein, vitamin C,
folate, fiber, and potassium. Eat them in salads, as snacks, in smoothies,
baked with a sprinkle of parmesan cheese, and in healthy sauces over whole grain pasta.
16. Sweet Potatoes Sweet potatoes are a much better choice than
white potatoes because they offer more nutrients, are lower on the Glycemic index, which makes
them more effective for blood sugar control and offers these nutrients for heart health:
Beta-carotene, Vitamins A, C, and E, Fiber. 17. Whole Grain Cereals
Whole grain cereals, like whole wheat and oat bran help to lower cholesterol.
18. Broccoli Broccoli, like all green vegetables, is low
in calories, nutrient-rich and can be eaten in abundance.
Broccoli gives you many nutrients for heart health, including beta-carotene, vitamins
C, E, A, B-6, and fiber. Eat it steamed as a side dish, or chop fresh
broccoli into soup. It also makes a great snack when dipped into nutrient-rich hummus.
19. Oranges Oranges are high in fiber and provide essential
antioxidants to protect from free radicals. They also provide beta-cryptoxanthin, lutein,
flavonoids, and lots of vitamin C, folate, fiber, and potassium.
Eat the whole fruit as juicing removes the pulp and eliminates the fiber.
20. Asparagus Another awesome green vegetable that is low
in calories and heart-healthy offering essential nutrients, such as beta-carotene and lutein,
B-complex vitamins, fiber, and folate. 21. Acorn Squash
Acorn Squash is a vegetable rich in antioxidants, including, beta-carotene, lutein, B-complex,
and vitamin C. This tasty vegetable also provides folate,
calcium, magnesium, potassium, and fiber. 22. Cantaloupe
This juicy sweet fruit is good for heart health due it's the rich content of antioxidants,
including, alpha and beta-carotene, lutein, B-complex vitamins, and vitamin C. It is also
a high fiber fruit that can help prevent high cholesterol.
23. Papaya Papaya is another sweet and delicious fruit
that can help lower risks of heart disease by providing you with beta-carotene, beta-cryptoxanthin,
vitamins E and C, lutein calcium, magnesium, and potassium.
24. Dark chocolate Dark chocolate that is at least 60% cacao
contains resveratrol and cocoa phenol flavonoids that are effective antioxidants in preventing
heart disease. 25. Green Tea
Green tea has many health benefits, some of which are rooted in its content of catechin
and flavanols that help to reduce heart disease risks.
It also helps with weight loss, which naturally improves health and significantly lowers the
risks of heart disease. If you like my content please let me know
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Stay Healthy.