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According to the American Heart Association (AHA),¹ almost a third of deaths globally is as a result of heart disease. Having a healthy lifestyle that promotes your heart health is an effective means of fighting heart disease.

Even though there is no single cause of heart disease, it is a known fact that an unhealthy diet may contribute to the risk.

It is important therefore to pay close attention to the diet and ensuring that you consume a variety of healthy foods belonging to the five food groups is a major preventive measure that you can take.

There is no one magic food which  reduces your risk of developing a heart disease. However, several studies have shown some foods to be important for heart health.

Top 6 Heart-Healthy Foods To Include In Your Diet

          1.) Leafy Green Vegetables

Dark green leafy vegetables are well known for their nutritious benefits as they deliver a bonanza of minerals, vitamins and phytonutrients to the body.

Also rich in fiber, folate, nitrates and antioxidants, they offer a protective role for the heart against diseases. Folate reduces blood homocysteine levels, an amino acid which has been associated with an increased risk of heart disease.

Leafy green vegetables such as kale, spinach and collard greens are great sources of vitamin K which plays an important role in blood clotting. They are also good sources of dietary nitrates that have the benefit of reducing arterial stiffness and decreasing blood pressure. ²

          2.) Whole Grains

Wholegrain foods can decrease the risk of developing coronary heart disease as well as diabetes, cancer, and diverticular disease. Wholegrains are thought to reduce cardiovascular risk through their anti-inflammatory benefits.

A diet which is high in fibre from wholegrain cereals has been shown to decrease LDL cholesterol and reduce heart disease risk.³   Wholegrains can also help to lower systolic blood pressure and the associated risk of a stroke.⁴

Soluble fibre-rich foods such as legumes, oats and barley are great for reducing total cholesterol levels and can reduce systolic blood pressure.

Whole grains contain all the three parts of the grain which are nutrient-filled – germ, endosperm and bran. Examples of wholegrains include  wholegrain breakfast cereals, brown rice, wheatgerm, rye, bulgur, puffed whole grains, quinoa, couscous, barley, oatmeal, etc.

          3.) Fatty Fish / Fish Oil

The American Heart Association recommends that people consume fish rich in unsaturated fats no less than twice weekly to reduce their risk of heart disease.

Omega 3 fatty acids, the healthy unsaturated fat in fish, have the following benefits for the heart and overall health:

          • Reduce triglycerides levels ⁵

          • Slightly lower blood pressure ⁶

          • Reduce the tendency of blood clotting

          • Lower the risk of strokes, heart failure and sudden cardiac death. ⁷

          • Reduce irregular heartbeats

          • Reduce inflammation

          • Amongst the many kinds of seafood, fatty fish contain the highest amounts of omega-3 fatty acids and also appear to be the most useful to heart health. Examples include: tuna, salmon, sardine, mackerel (atlantic), herring, cod, and lake trout.

          • Fish oil supplements have also been demonstrated to have similar benefits to fatty fish.

          4.) Black Beans

Beans are an affordable source of protein, iron, fiber and vitamins which have several health benefits.

They are rich sources of antioxidants, folate and magnesium which can aid in reducing blood pressure. Their fiber and resistant starch content also helps in the control of the levels of cholesterol, triglycerides and blood sugar.

According to a new study,⁸ regular consumption of beans may lower the risk of death from a heart attack or other heart problems.

          5.) Nuts

Nuts are great sources of unsaturated fatty acids and other heart healthy nutrients. They are rich in vitamin E, fiber, omega 3 fatty acids and plant sterols and have been shown to improve heart health and reduce the risk of heart disease and sudden cardiac death. ⁹

The American Heart Association recommends consuming about four servings of unsalted nuts per week.

Most nuts are good choices however hazelnuts, almonds, walnuts, macadamia nuts and pecans seem to be particularly beneficial for the heart.

          6.) Fruits

Fruits contain many healthy nutrients, particularly fiber, which helps to reduce blood pressure and cholesterol levels and also improve the functioning of blood vessels.¹⁰   

Fruits which appear to offer the most benefits for the heart include apples, Oranges, pears, berries, and other citrus fruits.

The Bottom Line

Caring for your heart is caring for the whole you. Consuming these heart-healthy foods alongside other healthy lifestyle modifications such as regular exercise, quitting smoking, limiting your alcohol intake and staying hydrated can help keep your heart and general health in good shape and significantly reduce your risk of heart disease.

At BioWOW, our mission is to help people live healthier & happier lives by creating industry-leading all-natural products and cutting-edge health content. Visit our online store for a complete list of our 100% standardized all-natural medically researched supplements for boosting your health.

References:

1.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408160/

2.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288952/

3.) https://pubmed.ncbi.nlm.nih.gov/12963562/

4.) https://pubmed.ncbi.nlm.nih.gov/20685951/

5.) https://pubmed.ncbi.nlm.nih.gov/18774613/

6.) https://pubmed.ncbi.nlm.nih.gov/19487105/

7.) https://pubmed.ncbi.nlm.nih.gov/19148838/

8.) https://pubmed.ncbi.nlm.nih.gov/28077199/

9.) https://www.hsph.harvard.edu/news/hsph-in-the-news/nuts-heart-health/

10.) https://academic.oup.com/ije/article/46/3/1029/3039477

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The modern diet, unhealthy food habits, and common sedentary lifestyles have made it necessary to prevent the rising number of health problems. Our bodies do not excrete waste properly, which leads to large accumulations of toxic waste and harmful substances. This causes a plethora of diseases, ranging from obesity to toxic liver diseases.

To prevent such adverse effects and to improve overall digestive health, it is crucial to incorporate fiber into the diet.

What is Fiber & What Makes it So Important?

Fiber holds no caloric value but is one of the essential nutrients. Fiber does not provide significant energy, and fiber stays undigested in its entire course, making one question its usefulness. This is precisely what makes it such a critical component in the diet regime.

As fiber passes through the upper digestive tract, it binds to cholesterol, high sugar food, and other unhealthy compounds. Fiber regulates the absorption of compounds bound to it, reducing the blood levels of cholesterol, sugar, and other harmful compounds.

In the colon, fiber promotes the growth of healthy bacteria. Healthy gut bacteria improve digestion and enhance the absorption of necessary nutrients. Gut bacteria are known to compete with pathogenic microbes to protect the gut from infections. A high fiber diet is also involved in lowering blood glucose levels and decreasing stroke and myocardial infarction incidence. Most importantly, fiber helps you stay regular. The volume, and consistency provided by fiber in your diet, enhance bowel movements.

Foods That are Rich in Fiber

Fiber is present in most of the natural, unprocessed sources of food available. Organic fiber-rich food does not cause any side effects when consumed in appropriate quantities. Here is a list of some of these most fiber-rich foods available:

          1.) Pears:

Pears are considered one of the fruits with the highest content of fiber. An average-sized raw pear contains almost 5.5 grams of fiber.

          2.) Avocados:

Avocados are packed with several nutrients, including vitamin C, potassium, vitamin E, etc. However, it is more famously known for its high fiber content. It is estimated that one cup of raw avocado contains almost 10 grams of fiber.

          3.) Black Beans:

Lentils are a high source of healthy protein and fiber essential for the body. Cooked black beans are estimated to contain 8.7 grams of fiber.

          4.) Air-Popped Popcorn:

This late-night snack is a good source of fiber. It is estimated that one cup of air-popped popcorns contains approximately 1.15 grams of dietary fiber.

          5.) Raspberries:

This fruit is enriched with several essential nutrients such as vitamin C, Fiber, and Manganese. It is known to contain 8 grams of fiber in one cup of raw raspberries.

          6.) Almonds:

This tree-nut is famously known for its beneficial and healthy effects on the body. It contains healthy fats, vitamin E and is packed with fibers. Just three table-spoons are estimated to have 4 grams of dietary fiber.

          7.) Barley:

Barley contains beta-glucan, an excellent source of fiber, and is known to markedly lower cholesterol levels from the body.

The Bottom Line

Fiber helps decrease the process of inflammation by bonding with the harmful toxic mediators that are responsible for causing harm to the body. Therefore, it is vital to include fibrous foods and 100% standardized extracts mentioned above as part of your regular regimen.

References:

1.) Gunnars, K. (2020, October 22). 22 High Fiber Foods You Should Eat. Retrieved January 20, 2021, from https://www.healthline.com/nutrition/22-high-fiber-foods

2.) Farvid, Eliassen, E, C., X, L., WY, C., & Willett. (2019, October 28). Fiber. Retrieved January 20, 2021, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

3.) Home. (n.d.). Retrieved January 20, 2021, from https://www.nutrition.org.uk/healthyliving/basics/fibre.html

4.) Shaun Dreisbach March 11, & Dreisbach, S. (2016, March 11). 10 Amazing Health Benefits of Eating More Fiber. Retrieved January 20, 2021, from https://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/

5.) Anderson J, Baird P, Davis RH, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutrition reviews. 2009 April 1;67(4):188-205.