Avocado
Avocado for heart health is a beautiful heart-healthy food; it also increases the absorption rate by 25% of nutrients from other nutrient-rich foods. For example, eating a salad that includes avocado increases this 25% nutrient intake from the salad.
It’s high in monounsaturated fat, which is always good for us. Avocados lower the risk of heart disease and improve blood levels of LDL cholesterol. In addition, avocados are full of nutrients; they have high amounts of pantothenic acid (one of 8 B vitamins that helps the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy), fiber, and Vitamin K.
Almond Butter: heart-healthy foods
Almond butter is another heart-healthy food. It has high amounts of magnesium, monounsaturated fats, and high amounts of Vitamin E and is an excellent source of manganese, copper, Vitamin B, and riboflavin needed for energy. When buying almond butter, check the ingredients to ensure no added sugar or oil.
Green Tea:
Most people have heard of some of the Green tea’s health benefits. Green tea burns fat to improve insulin sensitivity. Green tea is full of polyphenols and catechins; therefore, they act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart.
Taking a green tea supplement or drinking matcha, a beverage similar to green tea but made with the whole tea leaf, may also benefit heart health.
Salmon-or Cod, Flounder, Sole, Trout
Wild-caught is the best catch. Either way, these fish are beneficial for heart health. In addition, salmon is an excellent source of protein and Omega-3 fat that helps to decrease the risk of heart disease, cancer, and depression while keeping the mind strong and improving joint health.
Dark Chocolate:
Several study reviews conclude eating chocolate lowers the risk of heart disease. In addition, dark chocolate is rich in antioxidants like flavonoids and, as a result, can help boost heart health.
Dark chocolate with a cocoa content of at least 70%, and moderate your intake to make the most of its heart-healthy benefits. Be aware and monitor your serving size of the chocolate, for it can be high in sugar and calories, negating many of its health-promoting properties.
Leafy Green Vegetables
Leafy green vegetables like spinach, kale, and collard greens are well-known for their wealth of vitamins, minerals, and antioxidants. For example, they’re a great source of vitamin K, which helps protect your arteries from wear & tear while promoting proper blood clotting. And what about the nitrates they contain? These compounds have been shown to reduce high blood pressure and arterial stiffness in just weeks!
One analysis of eight studies found that increasing leafy green vegetable intake was associated with a 16% lower incidence of heart disease. Another study in 29,689 women showed that a high intake of leafy green vegetables was linked to an 18% decrease in risk for coronary heart disease.
Whole Grains
Common whole grains include wheat, oats, brown rice, barley, quinoa, rye, and buckwheat. Germ, endosperm, and bran are the three nutrient-rich parts of the grain.
Whole grains are higher in fiber compared to refined grains. Therefore, eating whole grains may help reduce LDL, the bad cholesterol. As a result, they are reducing the risk of heart disease.
One analysis of 45 studies concludes that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease.
Another study shows that eating at least three servings of whole grains daily can lower systolic blood pressure by 6 mm Hg. Therefore reducing the risk of stroke by about 25%
Walnuts:
Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese. According to one study review, eating walnuts can reduce “bad” LDL cholesterol by up to 16% and lower diastolic blood pressure by 2–3 mm Hg. Therefore eating walnuts each day is heart health smart.
Another study with 365 participants showed that diets supplemented with walnuts led to more significant decreases in LDL and total cholesterol. Study reviews also show that walnuts decrease oxidative stress and inflammation in the body. Therefore, adding a few servings of walnuts to your diet can help protect against heart disease.
Berries: heart-healthy foods
Strawberries, blueberries, blackberries, and raspberries are jam-packed with essential nutrients that play a central role in heart health. For example, berries are rich in antioxidants like anthocyanins; as a result, they protect against oxidative stress and inflammation, which contribute to heart disease.
Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease. One study in 27 adults with metabolic syndrome showed the benefits of drinking a frozen-dried strawberry beverage for eight weeks. In addition, the study reported that their “bad” LDL cholesterol was 11% lower.
Research studies found that eating blueberries daily improved the function of cells that line the blood vessels. Therefore helps to control blood pressure and blood clotting.
Twenty-two studies reveal eating berries was associated with reductions in “bad” LDL cholesterol. In addition, lowering systolic blood pressure, body mass index, and specific markers of inflammation. Therefore, eating berries have its overall health benefits.
Beet Juice: heart-healthy foods
Chronic hypertension during pregnancy has been shown to cause adverse effects on fetal development, including the increased risk of pre-eclampsia, growth restriction, and premature birth. The good news, however, is that eating nitrate-rich foods like green leafy vegetables and beets may help lower blood pressure while improving vascular compliance. In addition, this same compound helps dilate vessels. Therefore, more oxygenated red cells reach tissues faster, thus helping with cellular metabolism too!
Beetroot juice supplementation was an acceptable dietary intervention for 97% of women. This trial confirms dietary nitrate supplementation’s acceptability and potential efficacy in pregnant women.
Effects of dietary nitrate supplementation, from beetroot juice, on blood pressure in hypertensive pregnant women: A randomized, double-blind, placebo-controlled feasibility trial. https://pubmed.ncbi.nlm.nih.gov/30099096
Heart Health Grocery List-Fresh Fruits and Veggies for Heart Health
Fruits and veggies are loaded with vitamins, minerals, and fiber, which lowers cholesterol and improves heart health. So pull them out first when you want something to eat. Remember, you need 5 cups of fruits and vegetables a day.
- Apples
- Berries
- Bell peppers
- Broccoli
- Cauliflower
- Celery
- Dark leafy greens
- Eggplant
- Grapes
- Kale
- Oranges
- Pears
- Squash
- Tomatoes
- Zucchini
Dairy and Dairy Alternatives:
Dairy is an excellent source of calcium. Just skip the cream, and choose low-fat or nonfat options.
- Buttermilk, low-fat or nonfat
- Cheese, nonfat or reduced-fat
- Cottage cheese or ricotta cheese, nonfat or 1%
- Cream cheese, nonfat or light
- Creamers, nonfat
- Milk, skim, or 1%
- Sour cream, nonfat
- Yogurt, nonfat or 1%
Some options include soy, almond, and other non-dairy products. Choose unsweetened products to avoid added sugar.
Meat, Poultry, Fish, and Meat Substitutes
The American Heart Association suggests two servings of fish a week. Eat more heart-healthy tofu and other soy protein. Limit your intake of fatty cuts of meat.
- Beef, lean cuts, and lean ground round or sirloin
- Chicken or turkey breasts and tenders, skinless, boneless
- Chicken or turkey, ground
- Fish high in omega-3s, such as herring, mackerel, salmon, trout, tuna
- Pork tenderloin, trimmed of fat
- Seitan
- Tempeh
- Tofu
Frozen Foods: When your favorite fruits and veggies are out of season, choose frozen ones for nutritious desserts, side dishes, and snacks.
Sources:
The American Heart Association Diet and Lifestyle Recommendations https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
Kapil, V., Khambata, R. S., Robertson, A., Caulfield, M. J., & Ahluwalia, A. (2015). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension (Dallas, Tex. : 1979), 65(2), 320–327. https://doi.org/10.1161/HYPERTENSIONAHA.114.04675 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288952/
Kim A, Chiu A, Barone MK, Avino D, Wang F, Coleman CI, Phung OJ. Green tea catechins decrease total and low-density lipoprotein cholesterol: a systematic review and meta-analysis. J Am Diet Assoc. 2011 Nov;111(11):1720-9. doi: 10.1016/j.jada.2011.08.009. PMID: 22027055.
Ormesher L, Myers JE, Chmiel C, Wareing M, Greenwood SL, Tropea T, Lundberg JO, Weitzberg E, Nihlen C, Sibley CP, Johnstone ED, Cottrell EC. Effects of dietary nitrate supplementation, from beetroot juice, on blood pressure in hypertensive pregnant women: A randomized, double-blind, placebo-controlled feasibility trial. Nitric Oxide. 2018 Nov 1;80:37-44. doi: 10.1016/j.niox.2018.08.004. Epub 2018 Aug 9. PMID: 30099096.
Meditation for Mental and Physical Well-being https://1111newme.com/2020/12/12/meditation-for-mental-and-physical-well-being/