Nourish your heart with nutritious foods rich in vitamins, minerals and antioxidants, helping to support optimal cardiovascular health…
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| 10 nutritious foods, rich in vitamins, minerals and antioxidants, for a healthy heart. (Source: Tam Anh Hospital) |
Incorporating nutrient-dense foods into your diet can help lower cholesterol, blood pressure, and inflammation, reducing your risk of heart disease. Here are some of the most nutritious foods for a healthy heart, packed with vitamins, minerals, and antioxidants that support heart health and overall well-being.
Nuts and seeds
Nuts and seeds are an important part of a heart-healthy diet. They are rich in nutrients, fiber, plant protein, and healthy fats… all of which are beneficial for heart health.
Each type of nut and seed contains different vitamins (like folate), minerals (like magnesium, calcium) and phytochemicals, which our bodies need in very small amounts but have protective effects against heart disease. If you eat a variety of nuts and seeds, you will benefit from all the different nutrients they have to offer.
Eating three to four handfuls of nuts a week has been linked to a reduced risk of heart disease, with additional benefits for higher intakes.
Olive oil
Olive oil has the highest proportion of monounsaturated fats, which help lower “bad” LDL cholesterol and increase “good” HDL, and have been shown to lower blood pressure. Olive oil contains plant-based compounds with anti-inflammatory, antioxidant properties that are known to reduce disease processes, including heart disease.
Whole grains
Whole grains are foods that include all three parts of the grain: the bran, the germ, and the endosperm. Whole grain foods are less processed and therefore contain more fiber, vitamins, and minerals than other grain foods. Examples of whole grains include: Brown rice, quinoa, whole wheat flour, oats, whole wheat bread, rye, etc.
The fiber in whole grains can help lower cholesterol - LDL (also known as bad cholesterol) ... thereby reducing the risk of heart disease. In addition, the fiber in whole grains also helps you feel full longer, supporting weight control.
In contrast, refined grains are more processed and contain less fiber, vitamins and minerals, making them a less healthy choice.
Beans
Beans such as lentils, chickpeas and black beans are rich in protein, fiber and potassium, which help control blood pressure, lower cholesterol levels and reduce inflammation. Beans are high in protein and, unlike animal protein sources, are very low in fat and cholesterol.
Beans have a very low glycemic index, meaning the carbohydrates break down slowly, keeping you feeling full for longer… All of which is good for heart health.
Tea
Sipping a cup of tea, at least twice a day, is good for your heart, according to a study published online in the European Journal of Preventive Cardiology.
Teas, such as green, black and white teas, are rich in antioxidants such as flavonoids, which help reduce inflammation, a culprit in heart disease. Drinking tea has also been linked to lower cholesterol and improved blood vessel function, improving heart health and reducing the risk of disease.
Black chocolate
Most dark chocolate is high in flavonoids like flavanols, which have been linked to a lower risk of heart disease. Some studies have shown that chocolate or cocoa consumption is associated with a lower risk of insulin resistance and high blood pressure in adults. Dark chocolate may help improve blood flow, lower blood pressure, and reduce inflammation.
Replace regular chocolate with dark chocolate, which is rich in flavonoids and antioxidants.
Green leafy vegetables
Most green vegetables are packed with nutrients, vitamins and minerals, and can be used in a variety of recipes. Including spinach, kale and collard greens in your diet… are great sources of vitamins A, C and K, as well as minerals like calcium and iron. Leafy greens can help lower blood pressure and cholesterol levels
Berries
Berries are becoming increasingly popular in the diet, eaten fresh, frozen, dried or canned and in related products such as jams, jellies, yogurts, juices and wines…
Berries offer significant health benefits due to their high content of phenolic compounds, antioxidants, vitamins, minerals, and fiber… which help reduce inflammation and improve heart health.
Fatty fish
The American Heart Association recommends eating fish rich in unsaturated fats at least twice a week. All fish are good sources of protein, vitamins, and minerals, but fatty fish contain omega-3 fatty acids. Omega-3s and other nutrients in fish help lower triglycerides, reduce blood pressure, prevent blood clots, and may improve heart health… which may reduce the risk of death from heart disease.
For non-vegetarians, fatty fish like salmon, tuna and mackerel are healthy choices to improve heart health.
Avocado
Avocados are considered a nutritious and healthy superfood. Rich in monounsaturated fats, fiber, and potassium, avocados help naturally lower cholesterol levels, improve blood pressure, and reduce inflammation in the body.
According to research published in the Journal of the American Heart Association, eating two servings of avocados per week (one avocado) may reduce the risk of coronary heart disease by up to 21%. Previous clinical trials have found that avocados have a positive effect on cardiovascular risk factors including high cholesterol. Higher avocado consumption is associated with lower rates of cardiovascular events, such as coronary heart disease and stroke.
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