Smoothy Slim
Smoothy Slim
Photo: Zen Chung
Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9 ).
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This effective juice jolts the metabolism, boosts energy and burns fat all day.
Learn More »Heart disease accounts for nearly one-third of all deaths worldwide ( 1 ). Diet plays a major role in heart health and can impact your risk of heart disease. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease. Here are 15 foods that you should be eating to maximize your heart health. Share on Pinterest Photography by Aya Brackett Photography by Aya Brackett 1. Leafy green vegetables Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting ( 2 ). They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels ( 3 ). Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease. One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease ( 4 ). Another study in 29,689 women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease ( 5 ). Summary Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. Studies show that a higher intake of leafy greens is associated with a lower risk of heart disease. 2. Whole grains Whole grains include all three nutrient-rich parts of the grain: germ
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »7. Beans Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch has the potential to exert a healthy impact on the gut and certain members of its resident microbiota ( 26 ). Multiple studies have also found that eating beans can reduce certain risk factors for heart disease. In an older study of 16 people, eating pinto beans reduced levels of blood triglycerides and LDL (bad) cholesterol ( 27 ). One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL (bad) cholesterol ( 28 ). What’s more, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease ( 29 ). Summary Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation. 8. Dark chocolate Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Interestingly, several studies have associated eating chocolate with a lower risk of heart disease. Consuming chocolate in moderation (less than 6 servings a week) may decrease your risk of coronary heart disease, stroke, and diabetes ( 30 ). Keep in mind that these studies show an association but don’t necessarily account for other factors that may be involved. Additionally, chocolate can be high in sugar and calories, which can negate many of its health-promoting properties. Be sure to pick a high quality dark chocolate with a cocoa content of at least 70% and moderate your intake to make the most of its heart-healthy benefits. Summary Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease. 9. Tomatoes Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties ( 31 ). Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke ( 32 , 33 ). Increasing the intake of tomato products and lycopene supplementation have positive effects on blood lipids, blood pressure, and endothelial function ( 34 ). Another study in 50 women with overweight found that eating two raw tomatoes four times per week increased levels of HDL (good) cholesterol ( 35 ). Higher levels of HDL (good) cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke ( 36 ). Summary Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in HDL (good) cholesterol. 10. Almonds Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease ( 37 ). Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too. One study involving 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for 6 weeks reduced belly fat and levels of LDL (bad) cholesterol, two risk factors for heart disease ( 38 ). Research also shows that eating almonds is associated with higher levels of HDL (good) cholesterol, which can help reduce plaque buildup and keep your arteries clear ( 39 , 40 ). Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight. Summary Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat. 11. Seeds Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides. For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers (41). Furthermore, flaxseed may help keep blood pressure and cholesterol levels well managed. Supplementing your diet with milled flaxseed has many health-promoting benefits for the body. There is evidence that dietary flaxseed lowers your risk of cardiovascular disease and cancer, and may help other conditions like gastrointestinal health and diabetes ( 42 ). Chia seeds are another great food source for heart health. Although more research is needed about the effects of chia seeds on heart health in humans, one study in rats found that eating chia seeds lowered blood triglyceride levels and boosted levels of beneficial HDL (good) cholesterol ( 43 ). Summary Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides. 12. Garlic For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects ( 44 ). In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure ( 45 ). One review compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and LDL (bad) cholesterol by 9 mg/dL in those with high cholesterol ( 46 ). Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke ( 47 ). Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits. Summary Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.
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Learn More »13. Olive oil A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented. Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease ( 48 ). It’s also rich in monounsaturated fatty acids, which many studies have associated with improvements in heart health. In fact, one study involving 7,216 adults at high risk for heart disease showed that those who consumed the most olive oil had a 35% lower risk of developing heart disease. Furthermore, a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease ( 49 ). Olive oil is high in oleic acid and antioxidants, and has been found to be helpful at preventing and treating hypertension ( 50 ). Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces. Summary Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk. 14. Edamame Edamame is an immature soybean frequently 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. Including soy protein in your diet may lead to a reduced risk of cardiovascular disease ( 51 ). If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can have a big impact on your risk of heart disease. One study showed that including 30 grams of soy protein per day in a lipid-lowering diet improved participants’ blood lipids, reducing the risk for cardiovascular disease ( 52 ). In addition to its isoflavone content, edamame is a good source of other heart-healthy nutrients, including dietary fiber and antioxidants (53, 54 ). Summary Edamame contains soy isoflavones, which have been shown to help decrease cholesterol levels. Edamame also contains fiber and antioxidants, which can also benefit heart health. 15. Green tea Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity ( 55 ). It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart. One study showed that green tea extract effectively increased leptin and reduced LDL (bad) cholesterol in women with overweight and obesity after 6 weeks of treatment even though there were no significant changes in other biochemical markers related to weight ( 56 ). A review of studies found that taking green tea extract for 3 months reduced blood pressure, triglycerides, LDL (bad) and total cholesterol, compared to a placebo ( 57 ). Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf, may also benefit heart health. Summary Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides, and blood pressure.
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