5 Foods For A Healthy Heart

Author: Alexander Bruni Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In this article, learn more about 5 Foods For A Healthy Heart. Garlic, walnuts and fish oil are some of the foods that are good for the heart..

Food plays an important role in heart health and can affect the risk of heart disease. Certain foods can affect blood pressure, triglycerides , cholesterol levels and inflammation, all of which are factors in heart health problems. The list includes some of the foods that should be consumed regularly to keep the heart healthy.

Green leafy vegetables

Green leafy vegetables such as spinach and cabbage are known for their richness of vitamins, minerals and antioxidants. They are also good sources of vitamin K, which helps protect arteries and stimulate blood clotting. Some studies have found a link between the consumption of leafy vegetables and a lower risk of heart disease. An analysis of 8 studies showed that higher vegetable intake was associated with up to 16% lower incidence of cardiovascular disease.

Whole grains

Whole grains are high in fiber, which helps reduce bad cholesterol. Including more whole grains in your diet is associated with a 22% lower risk of heart disease. Whole grains include brown rice, oats, rye, barley, buckwheat, quinoa, and whole wheat.

Oily fish and fish oil

Oily fish such as salmon, mackerel, sardines and tuna contain omega-3 fatty acids that support heart function. In a study of 324 people, eating salmon 3 times a week for 8 weeks led to a reduction in blood pressure. Fish oil is another option for making omega-3s. It has been shown to lower blood triglycerides, improve arterial function and lower blood pressure.

Walnuts

Walnuts are a great source of fiber and trace elements such as magnesium , copper and manganese. Consumption of walnuts can reduce bad cholesterol by up to 16%. Studies also find that eating walnuts regularly is associated with a lower risk of heart disease.

Garlic

The compound allicin, found in garlic, is effective in lowering blood pressure. Studies have shown that garlic extract prevents the accumulation of platelets , which can reduce the risk of blood clots and stroke.

Other foods that have a positive effect on heart health are: beans, dark chocolate , tomatoes, green tea, almonds, strawberries, blueberries, blackberries and raspberries and avocados.