23 Foods that Prevent Heart Attacks and Promote Longevity
Heart disease is our number 1 killer! The link between cardiovascular events and diet is undeniably powerful. Yet, there are still confusing messages out there, such as vegetable oils are heart healthy (not!) and the food pyramid is perfect (yes, perfectly inverted).
In a nutshell, a diet that is full of fruits and vegetables, whole grains (unless you’re insulin resistant and many of us are!), legumes, nuts, fish, poultry, grass fed meat and the right oils is the best diet for preventing heart disease. Whole food is the emphasis here, minimally processed, not altered in any way, just plucked from the earth and put into our bodies. Just down to earth goodness.
Not always easy to do in our fast-paced, ‘keep-up-with-the-Joneses’ world out there, but here are some specific foods I love that can save your heart.
1. Salmon: Salmon (preferably wild) is good for heart health because it is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which have been shown to reduce inflammation, improve blood vessel function, and lower triglyceride levels, all of which support cardiovascular health. These omega-3s also help reduce the risk of abnormal heart rhythms and may lower the risk of heart disease. Consuming salmon regularly can contribute to a healthier heart and reduce the risk of cardiovascular events. Also eat small, mercury-free fish like herring, sardines and anchovies!
2. Almonds: Almonds (naturally resistant to pests) are great for your heart because they are rich in monounsaturated fats, which can help raise HDL (good) cholesterol levels while reducing LDL (bad) cholesterol levels. This favorable fat profile supports cardiovascular health by improving cholesterol ratios and reducing the risk of heart disease. Additionally, almonds contain antioxidants, vitamin E, and magnesium, all of which contribute to maintaining healthy blood vessels and overall heart well-being. Please give ALL nuts a try such as walnuts, macadamia, pistachios and pecans.
3. Psyllium: Great for your heart because it is a soluble fiber that helps lower LDL (bad) cholesterol levels by binding to cholesterol and removing it from the body. This heart-healthy effect can reduce the risk of heart disease and support overall cardiovascular health. Regular consumption of psyllium, often found in supplements or added to foods, can be beneficial for maintaining healthy cholesterol levels and promoting heart well-being. Use it in your baking, it acts like a binder.
4. Arugula: A superfood with numerous benefits for heart health. It is rich in nitrates, which promote vasodilation and help regulate blood pressure. Additionally, its high fiber, antioxidant content, and chlorophyll contribute to reducing LDL cholesterol levels, protecting blood vessels from oxidative stress, and supporting overall heart health. Also eat kale, watercress, endives and spinach.
5. Blueberries: Blueberries are good for heart health because they are rich in anthocyanins, which are powerful antioxidants that can help reduce oxidative stress and inflammation in blood vessels, promoting cardiovascular health. The high fiber content in blueberries also supports healthy cholesterol levels, contributing to a decreased risk of heart disease. Consuming blueberries regularly can be beneficial for heart health and may lower the risk of heart-related issues. Other great berries to consume are strawberries, blackberries and raspberries.
6. Avocado: Avocado is right at the top of my list. It is a rich source of monounsaturated fats, which can help raise levels of HDL cholesterol (the “good” cholesterol) while lowering LDL cholesterol levels. Its high potassium content supports healthy blood pressure levels, and the presence of antioxidants like vitamin E and carotenoids contributes to reducing oxidative stress and inflammation in blood vessels, promoting overall heart health. Additionally, avocado is packed with fiber, which aids in maintaining healthy cholesterol levels and supporting cardiovascular function.
7. Adzuki beans: Adzuki beans (and many other legumes) are heart-healthy due to their high fiber content, which helps lower LDL cholesterol levels and reduce the risk of heart disease. They are also a good source of potassium, promoting healthy blood pressure levels and supporting cardiovascular function. Additionally, adzuki beans contain antioxidants that protect blood vessels from oxidative stress, contributing to overall heart health. Other fantastic beans have similar properties such as black beans, chickpeas, kidney beans and lentils.
8. Broccoli: Broccoli is heart-healthy due to its rich nutritional profile, providing essential vitamins, minerals, and antioxidants like vitamin C, potassium, and sulforaphane. These nutrients contribute to maintaining healthy blood pressure levels, reducing inflammation in blood vessels, and supporting overall heart function. Additionally, the fiber content in broccoli helps manage cholesterol levels, further benefiting heart health and reducing the risk of cardiovascular disease. Don’t count out brussel sprouts, cauliflower, asparagus, cabbage and bok choy.
9. Garlic: It’s is great for your heart due to its active compound allicin, which has been shown to lower blood pressure and improve blood vessel function. It also helps reduce cholesterol levels and inhibit the formation of blood clots, all of which contribute to better heart health and a reduced risk of heart disease. Including garlic in your diet may promote cardiovascular well-being and support a healthy heart.
- Sweet Potatoes: Sweet potatoes are heart-healthy due to their impressive nutrient content, including vitamins A and C, potassium, and fiber. The potassium in sweet potatoes helps regulate blood pressure, supporting cardiovascular health. Moreover, their antioxidants and anti-inflammatory properties contribute to reducing oxidative stress in blood vessels, promoting heart health and reducing the risk of heart disease.
- Red Wine: Ok, lots of controversy about alcohol but moderation is the key! Red wine is considered healthy for the heart due to its high content of resveratrol, a polyphenol with antioxidant properties. Resveratrol has been linked to improved heart health by reducing inflammation and promoting blood vessel health. Additionally, moderate consumption of red wine may raise HDL (good) cholesterol levels and reduce the risk of heart disease.
- Flaxseeds: Flaxseed is good for the heart due to its high content of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA helps reduce inflammation in blood vessels and supports heart health by improving blood vessel function and reducing the risk of abnormal heart rhythms. Flaxseed is also a good source of soluble fiber, which can help lower LDL cholesterol levels and promote a healthy lipid profile, contributing to overall cardiovascular well-being. Chia seed also has similar, heart promoting benefits.
- Grapefruit: Grapefruit is heart-healthy due to its high content of vitamins, minerals, and antioxidants, such as vitamin C and potassium. These nutrients support blood vessel health, help regulate blood pressure, and reduce the risk of heart disease. Additionally, grapefruit contains fiber and bioactive compounds that aid in maintaining healthy cholesterol levels and overall cardiovascular function. Also eat oranges, pomelo, pineapple and kiwi.
- Tomatoes: Tomatoes contain lycopene, an antioxidant that helps improve blood vessel function and lower LDL cholesterol levels. Cooking tomatoes, especially in a bit of healthy fat (such as olive oil on low heat), can help release and activate the lycopene. Heat breaks down the cell walls in the tomatoes, making the lycopene more accessible for absorption by the body.
- Green Tea: Green tea is good for your heart due to its high content of catechins, a type of antioxidant that supports cardiovascular health. Catechins help improve blood vessel function, lower LDL cholesterol levels, and reduce blood pressure, reducing the risk of heart disease. Regular consumption of green tea has been associated with improved heart health and a reduced risk of cardiovascular events.
16. Olive oil: Olive oil is rich in monounsaturated fats, particularly oleic acid, which helps raise HDL (good) cholesterol levels while reducing LDL (bad) cholesterol levels. This healthy fat profile supports heart health by improving cholesterol ratios and reducing the risk of heart disease. Additionally, olive oil contains antioxidants, such as polyphenols, which protect blood vessels from inflammation and oxidative damage, further benefiting cardiovascular health. Look for extra virgin, first cold pressed olive oil from a reputable source.
17. Dark Chocolate Woohoo! Dark chocolate is good for your heart because it contains flavonoids and polyphenols, which have antioxidant and anti-inflammatory properties that benefit cardiovascular health. These compounds help improve blood vessel function, lower blood pressure, and reduce the risk of blood clot formation. To maximize the heart-healthy benefits, it’s recommended to choose dark chocolate with at least 70% cacao content, as higher cacao percentages contain more beneficial antioxidants and less added sugar.
18. Kefir: Kefir is considered heart-healthy due to its probiotic content, which promotes gut health. A healthy gut microbiome has been linked to improved cardiovascular health, as it can reduce inflammation and support healthy cholesterol levels. Additionally, kefir provides essential nutrients like calcium, magnesium, and B vitamins, which are essential for regulating your blood pressure and overall well-being.
19. Pomegranate: Pomegranate is good for heart health due to its rich content of antioxidants, particularly punicalagins and anthocyanins, which help reduce oxidative stress and inflammation in blood vessels. These compounds promote arterial health, improve blood flow, and may lower the risk of heart disease and atherosclerosis. Consuming pomegranate regularly can contribute to overall heart health and support cardiovascular function.
20. Turmeric: Turmeric is good for heart health due to its active compound, curcumin, which possesses potent anti-inflammatory and antioxidant properties. Curcumin helps reduce inflammation in blood vessels, which is a key factor in the development of heart disease. Regular consumption of turmeric can contribute to improved heart health by promoting healthy blood vessels and reducing the risk of cardiovascular events.
21. Sauerkraut: Sauerkraut is a winner for your heart because it is a fermented food rich in probiotics, which promote gut health. A healthy gut microbiome has been linked to improved heart health, as it can reduce inflammation and support healthy cholesterol levels. A healthy gut also reduces inflammation and improves endothelial function. Additionally, sauerkraut provides vitamins C and K, antioxidants, and fiber, all of which contribute to overall heart well-being.
22. Hawthorn: Hawthorn is amazing for the heart due to its active compounds, such as flavonoids and oligomeric proanthocyanidins, which have been shown to improve blood flow and dilate blood vessels, supporting cardiovascular health. These compounds also have antioxidant properties that help reduce oxidative stress and inflammation in blood vessels, further benefiting heart function. Regular consumption of hawthorn supplements or herbal preparations has been associated with improved heart health and may contribute to reducing the risk of heart-related issues. Also include ginger and cinnamon into your diet.
23. Cayenne Pepper: Cayenne pepper is healthy for the heart due to its active component, capsaicin, which has been linked to various heart-protective benefits. Capsaicin helps improve blood circulation and blood vessel function and acts like a blood thinner promoting cardiovascular health. Additionally, cayenne pepper may help lower blood pressure and cholesterol levels, contributing to a reduced risk of heart disease when used as part of a balanced diet and healthy lifestyle. It is also known to strengthen blood vessels by widening and relaxing them.
In a nutshell
All these foods are good for your heart because they are rich in heart-protective nutrients, antioxidants, and beneficial compounds. They help reduce inflammation, support healthy blood vessel function, and manage cholesterol levels, all of which contribute to better cardiovascular health and a decreased risk of heart disease. Including a diverse range of these heart-healthy foods in your diet will promote overall well-being, support longevity, and contribute to a healthier and happier life. On top of that all these foods are absolutely delicious and versatile!
Make it a habit to include these specific heart-healthy foods in your diet. You will significantly prevent cardiovascular events and promote a long and active life. Remember, eat whole foods, stay away from vegetable oils, respect the Pillars Of Health and use your common sense!