No doubt there are millions of different types of foods out there that are good for you. However, there is so much research done with nutrition that can curve your thought process about a lot of them and leave you mentally fatigued. That’s why I am here to take out the guesswork and keep it simple for you. The following is a list of foods I have found in studies to be very healthy for the heart.
Whole grains; these are much healthier than refined-grains and lower risk of heart disease due to being rich in antioxidants, phytoestrogens and phytosterols. They are also a great source of fiber adding even more value toward a healthy heart.
Avocados; This deliciously majestic green treat is packed full of monounsaturated fats, and the same fat that gives olive oil its many perks. Avocados are more than a one hit wonder though, they are also a great source of potassium, vitamins, and fiber as well. Each proven to lower the risk of a heart attack or stroke.
Salmon & other fatty fish; These are often incorporated in all diets except plant-based. Fish are high in Omega-3’s. If you’re wondering which fish have the most Omega’s, then fresh-water fish some salmon! Wild-caught is going to be your best option due to the use of pollutants on farmed salmon. Also, wild-caught is lower in calories with higher Omega-3 content.
Leafy Green Vegetables; Everyone knows you should eat your veggies right? Studies found that each additional serving of vegetables one eats a day can cut heart disease down by 4%. Leafy greens are low in calories and high in fiber. Some examples include spinach, lettuce, kael, and cabbage. Not only a great source of fiber but vitamins and minerals as well. There are tons of studies on how leafy greens can reduce inflammation. Vitamin K plays an essential role in preventing blood clotting and lack of it can lead to hypertrophy of the heart structure. Leading to a greater risk of heart disease.
Beans; For those of you who don’t like the taste of beans, I bring good news. You do not have to eat large amounts to reek the nutritional value from them! ½ cup of pinto beans will do more than the trick to lower cholesterol thanks to their soluble fiber. They also contain flavonoids which are found in chocolate, berries, and red wine. Flavonoid is also linked to lowered risk of heart attacks. Pinto beans are not your only option; there’s black beans, cranberry beans, fava beans, black-eyed peas, etc.
Dark Chocolate; Who doesn’t love some nice dark chocolate. Yum. Cocoa has been the talk of centuries and today we know that it is high in flavonoids,and plant nutrients that help repair cell damage. It also does a power pack of other things like lower blood pressure, promotes proper clotting and blood flow to the brain and heart. To add the sprinkles on the cupcake forsay, it contains minerals, fiber, and other powerful antioxidants. But remember that sometimes too much of a good thing can become bad. Chocolate can easy rack up the caloric intake so about 2 ounces a day will suffice.
Nuts; The ultimate midday snack for a fat source. Lots of vitamins, minerals and monounsaturated fats with low levels of unsaturated fats. Nice thing about this topic is that there are plenty of kinds to choose from: walnuts, peanuts, almonds, hazelnuts, pistachios, pinenuts, etc. Walnuts is the award winner in this one though. With a little more high-quality antioxidants than the others.
Tomatoes; tomato-tomáto, awesome source of vitamins A and C, with potassium and fiber. Tomatoes’ best benefits come out when they are cooked because it exposes the lycopene. A vitamin linked with lowered heart disease risk.
Apples; Green, red, ruji, etc. There’s a large variety of apples on the market today, it’s hard to know which is best. However, the saying is, “An apple a day keeps the doctor away.” Basically meaning that it doesn’t matter what kind of apple you enjoy to eat because they are all a good preventative to heart disease. Along with the others mentioned before, apples are strong in flavonoid compounds. They also play a role in preventing inflammation and the buildup of plaque around the arteries.
Berries; Amazingly just one cup of mixed berries each day for 8 weeks can raise levels of HDL (good cholesterol) and in return, lower LDL’s (bad cholesterol). Say we are in a hypertensive state, where we are constantly stressed and veins are vasoconstricting. The variety of these berries will increase levels of nitric oxide which helps relax our blood vessels and lower blood pressure allowing vasodilation.
Olive Oil; Extra virgin olive oil is crucial in helping lower cholesterol levels and is a great source of fat to incorporate when trying to reach macros. It also helps with preventing blood clots and lowering blood pressure. Another great food choice for fighting off inflammation with oleocanthal, a compound in virgin olive oil that has anti-inflammatory properties like your over the counter ibuprofen. Rich in monounsaturated fats, and antioxidants. This oil should be a must-have in your nourishment throughout the day. It helps maintain or lose weight while providing your body the necessary energy to go about your day.