Foods to save your heart

Are you aware that heart disease is the leading cause of death in the US? In every 33 seconds, one person dies from cardiovascular disease in the United States. However, this can all be prevented if you add certain foods to your diet that keep your heart healthy and safe. Your diet plays a very essential role in your heart’s health. Learn how diet plays an essential role in your heart health and the top 5 foods to keep your heart safe in this article.

Role of diet in heart health

Diet plays a very essential role in protecting your heart health. Because when you eat a healthy diet, your body absorbs many healthy nutrients which include fiber, antioxidants, vitamins, and minerals. These nutrients can boost your immune system, help in maintaining weight, reduce stress, and several other benefits as well.

If you consume foods high in fat, cholesterol, or sodium it can harm your cardiovascular health. So, eat a well-balanced diet to keep your heart healthy and reduce the risk of heart disease.

Foods that save your heart

Here are the 5 most common foods that can keep your heart healthy:

  1. Leafy green vegetables:

Green vegetables are well-known for their vitamins, minerals, and antioxidants which are beneficial for the body. Particularly, green vegetables are a good source of vitamin K, which protects your arteries and helps with blood clotting when you get injured. Additionally, they contain dietary nitrates, which are proven helpful in reducing blood pressure, decreasing arterial stiffness, and improving the function of cells lining blood vessels.

The American Heart Association (AHA) found that increasing leafy green vegetable intake is linked to beneficial cardiovascular health by lowering the risk of heart disease compared to other fruits and vegetables.

  1. Berries:

Berries are rich in antioxidants such as anthocyanins or polyphenols which protect against inflammation and oxidative stress that increase the risk of heart disease. Additionally, berries are also a good source of vitamins A and C, fiber, iron, folate, and calcium.

Berries like blueberries, strawberries, blackberries, and raspberries are all packed with nutrients that are essential to heart health. For example, eating blueberries daily can improve the functionality of cells lining the blood vessels and manage blood pressure and blood clotting.

A research review found that berry consumption effectively reduces oxidative stress and inflammation while improving vascular function. You can eat berries as a snack or dessert. Try different types of berries in your diet to take full health benefits from this food.

  1. Dark chocolate:

Dark chocolate contains antioxidants like flavonoids which can boost heart health if you eat it in moderation. Eating dark chocolate in moderation also decreases the risk of coronary heart disease, stroke, and diabetes.

However, dark chocolate is also high in sugar and calories which is not so good for your health. That’s why eat dark chocolate in moderation and pick only high-quality dark chocolate with a cocoa content of at least 70% to get heart-healthy benefits.

  1. Chia seeds, flaxseeds, and hemp seeds:

All of these seeds contain heart-healthy nutrients such as fiber and omega-3 fatty acids. Many studies found that adding these seeds to your diet can reduce risk factors for heart disease which include blood pressure, cholesterol, inflammation, and triglycerides.

Hemp seeds are high in arginine, which is an amino acid that reduces blood levels of specific inflammatory markers. Adding flaxseed to your diet reduces the risk of cardiovascular disease and cancer and helps to manage other conditions such as gastrointestinal health and diabetes.

Similarly, chia seeds are a healthy food source for your heart because they contain dietary fibers, antioxidants, and omega-3 fatty acids which reduce blood pressure, blood clots, and bad cholesterol levels.

  1. Fatty fish and fish oil:

Fatty fish are loaded with heart-healthy nutrients such as omega-3 fatty acids which reduce the risk of heart disease, cardiovascular disease, and arrhythmias. If you eat fish for longer periods, it can lower levels of cholesterol, triglycerides, fasting blood sugar, and systolic blood pressure. Additionally, fish consumption also reduces the risk of depression and mortality.

And if you don’t eat seafood, adding fish oil to your diet as a supplement provides you with the same benefit. Fish oil supplements also reduce all-cause mortality, cardiac death, sudden death, or stroke. While other omega-3 supplements like Krill or algal oil are popular alternatives.

These are the foods that can save your heart and keep it healthy. Besides the heart, it also helps to improve other functionality and reduce the risk of heart disease, stroke, and mortality.

For more information on other foods that are heart healthy, call us on 1-347-384-5690 for a consultation. Need any help with your food preferences, food allergy, or diet? Want to learn more about macronutrients, micronutrients, and vitamins, and their role in nutrition? Consult a professional dietician at Doral Health & Wellness; call us on 1-347-384-5690 to get a consultation, or walk-in for an appointment at 1797 Pitkin Avenue, Brooklyn, New York 11212. Doral Health & Wellness is easily accessible by bus, taxi, or subway.