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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.

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