{"id":2989,"date":"2022-09-07T14:14:46","date_gmt":"2022-09-07T08:44:46","guid":{"rendered":"http:\/\/blog.myhealthvectors.com\/?p=2989"},"modified":"2025-03-12T15:37:55","modified_gmt":"2025-03-12T10:07:55","slug":"incredibly-heart-healthy-foods-science-says-so","status":"publish","type":"post","link":"https:\/\/www.healthvectors.ai\/blog\/incredibly-heart-healthy-foods-science-says-so\/","title":{"rendered":"INCREDIBLY HEART HEALTHY FOODS\u200b (SCIENCE SAYS SO!!)"},"content":{"rendered":"\r\n

Heart disease accounts for nearly one-third of all deaths worldwide. You can schedule an annual checkup, exercise daily,\u00a0quit smoking, or take\u00a0steps to reduce the level of\u00a0stress\u00a0in your life.\u200b
All of these things can have a positive effect on heart health.\u00a0
One of the simplest lifestyle changes that will benefit your heart is watching\u00a0what you eat.
Diet plays a major role in heart health and can impact your risk of heart\u00a0disease.
In fact, certain foods can influence blood pressure, triglycerides, cholesterol\u00a0levels and inflammation, all of which are risk factors for heart disease.
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5408160\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

\"Spices<\/p>\r\n\r\n\r\n\r\n

Spices<\/strong>
Spice like ginger, cinnamon, black pepper, coriander,\u00a0turmeric etc.\u00a0offer particular benefits for a healthy\u00a0heart and blood vessels.
When you add these to foods instead of salt and fat,\u00a0you're making a heart-healthy choice.\u00a0
They add flavor without the bad stuff. Spices\u00a0are a\u00a0delicious ways to eat heart-smart.
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3083808\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Green Tea <\/strong>
Green tea is\u00a0brimming with polyphenols and\u00a0catechins, which can act as antioxidants to prevent\u00a0cell damage, reduce inflammation, and protect the\u00a0health of your heart.
A review of studies found that taking green tea\u00a0extract for 3 months reduced blood pressure,\u00a0triglycerides, LDL (bad) and total cholesterol,\u00a0compared to a placebo.
https:\/\/pubmed.ncbi.nlm.nih.gov\/32028419\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Garlic <\/strong>
Garlic contains a\u00a0compound called allicin, which is believed to\u00a0have a multitude of therapeutic effects.
In recent years, research has confirmed its potent medicinal\u00a0properties and found that garlic can even help improve heart\u00a0health.
In one study, taking garlic extract in doses of 600\u20131,500 mg\u00a0daily for 24 weeks was as effective as a common prescription\u00a0drug at reducing blood pressure.
Be sure to consume garlic raw or crush it and let it sit for a few\u00a0minutes before cooking. This allows for the formation of\u00a0allicin, maximizing its potential health benefits.
HTTPS:\/\/PUBMED.NCBI.NLM.NIH.GOV\/24035939\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Flax and Chia Seeds <\/strong>
Flax seeds and Chia seeds are a rich plant-based source\u00a0of\u00a0omega-3\u00a0fatty acids, such as\u00a0alpha-linolenic acid.\u00a0
Omega-3s have many beneficial effects, such as helping to\u00a0lower levels of triglycerides, LDL, and total cholesterol.\u00a0
They also reduce\u00a0blood pressure\u00a0and minimize the buildup\u00a0of fatty plaques in the arteries.
Omega-3s\u00a0decreases\u00a0the risk of disorders that can lead\u00a0to\u00a0heart attack, such as thrombosis and\u00a0arrhythmias.
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2989356\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

\"An<\/p>\r\n\r\n\r\n\r\n

Tomatoes <\/strong>
Tomatoes are loaded with lycopene, a natural plant pigment with powerful\u00a0antioxidant\u00a0properties.
Low blood levels of lycopene are linked to an increased risk of heart attack and\u00a0stroke.\u00a0
Increasing the intake of tomato products and lycopene supplementation have\u00a0positive effects on blood lipids and blood\u00a0pressure.\u00a0
A study in 50 women with overweight found that eating two raw tomatoes four\u00a0times per week increased levels of HDL (good)\u00a0cholesterol
Higher levels of HDL (good) cholesterol can help remove excess cholesterol and\u00a0plaque from the arteries to keep your heart healthy and protect against heart\u00a0disease and\u00a0stroke
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3735277\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Fish High in Omega-3's <\/strong>
Fatty fish like salmon, mackerel, sardines, and tuna are loaded with\u00a0omega-3 fatty acids, which have been studied extensively for their heart-health\u00a0benefits.
People who have heart disease, or are at risk of developing it, are often\u00a0recommended to increase their intake of omega-3s by eating fish; this is\u00a0because they lower the risk of abnormal heartbeats and slow the growth\u00a0of plaque in the\u00a0arteries.
If you don\u2019t eat much seafood, fish oil is another option for getting your\u00a0daily dose of omega-3 fatty\u00a0acids.
Fish oil supplements\u00a0have been shown to reduce blood triglycerides,\u00a0improve arterial function, and decrease blood\u00a0pressure
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4548432\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Walnuts <\/strong>
Walnuts are a great source of fiber and micronutrients like\u00a0magnesium, copper, and manganese.\u00a0
Research shows that incorporating a few servings of walnuts in\u00a0your diet can help protect against heart disease.
A 2009 study showed that diets supplemented with walnuts led to greater decreases in LDL (bad) and total cholesterol.
Some\u00a0studies have also found that regularly eating nuts such as\u00a0walnuts is associated with a lower risk of heart disease.
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2696995\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Almonds <\/strong>
Almonds are incredibly nutrient-dense, boasting a long list of vitamins\u00a0and minerals that are crucial to heart health.
They\u2019re also a good source of heart-healthy monounsaturated fats and\u00a0fiber, two important nutrients that can help protect against heart disease.
A\u00a0shows that eating almonds is associated with higher levels of HDL\u00a0(good) cholesterol, which can help reduce plaque buildup and keep your\u00a0arteries clear.\u00a0
Remember that while almonds are very high in nutrients, they\u2019re also high\u00a0in calories. Measure your portions and moderate your intake if you\u2019re\u00a0trying to lose weight.
https:\/\/pubmed.ncbi.nlm.nih.gov\/26269239\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Green Leafy Vegetables <\/strong>
Leafy green vegetables like spinach, fenugreek leaves etc. are\u00a0well known for their wealth of vitamins, minerals, and\u00a0antioxidants.\u00a0
They are\u00a0a great source of\u00a0vitamin K, which helps protect\u00a0your arteries and promote proper blood clotting.
One analysis of eight studies found that increasing leafy\u00a0green vegetable intake was associated with up to a 16% lower\u00a0incidence of heart disease.
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4973479\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Whole Grains <\/strong>
Whole grains include all three nutrient-rich parts of the grain;\u00a0germ, endosperm and bran.
Refined carbohydrates increase the risk of coronary heart disease\u00a0and\u00a0\u00a0whole grains\u00a0are protective.
Multiple studies have found that including more whole grains in\u00a0your diet can benefit your heart health.
One analysis of 45 studies concluded that eating three more\u00a0servings of whole grains daily was associated with a 22% lower\u00a0risk of heart disease.\u00a0
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4908315\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

\"Assorted<\/p>\r\n\r\n\r\n\r\n

Berries <\/strong>
Strawberries, blueberries, blackberries, and raspberries are jam-packed\u00a0with important nutrients that play a central role in heart health.
Berries\u00a0are also rich in antioxidants like anthocyanins, which protect\u00a0against the oxidative stress and inflammation that contribute to the\u00a0development of heart disease.
An\u00a0analysis of 22 studies showed that eating berries was associated with\u00a0reductions in LDL (bad) cholesterol, systolic blood pressure, body mass\u00a0index, and certain markers of inflammation.
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4804301\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Avocado<\/strong>
Avocados\u00a0are an excellent source of heart-healthy\u00a0monounsaturated fats, which have been linked to\u00a0reduced levels of cholesterol and a lower risk of heart\u00a0disease.
The lipid-lowering and cardioprotective effects of\u00a0avocado have been demonstrated in several studies.
Avocados are also rich in potassium, a nutrient that\u2019s\u00a0essential to heart health.\u00a0
https:\/\/pubmed.ncbi.nlm.nih.gov\/28393409\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Beans <\/strong>
Multiple studies have also found that eating beans\u00a0can reduce certain risk factors for heart disease.
A review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL (bad) cholesterol.
Eating beans has been linked to reduced blood\u00a0pressure and inflammation, both of which are risk\u00a0factors for heart disease.
https:\/\/pubmed.ncbi.nlm.nih.gov\/23398387\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

 <\/p>\r\n

\"Close-up<\/p>\r\n

 <\/p>\r\n\r\n\r\n\r\n

Dark Chocolate <\/strong> Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.\u200b
Several studies have associated eating chocolate\u00a0with a lower risk of heart disease.
Consuming chocolate in moderation (less than 6\u00a0servings a week) may decrease your risk of\u00a0coronary heart disease, stroke, and diabetes.
https:\/\/pubmed.ncbi.nlm.nih.gov\/28671591\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Disclaimer:<\/strong>\u00a0The advice\u00a0provided is intended for informational purpose\u00a0only\u00a0and\u00a0does\u00a0not\u00a0substitute\u00a0for professional medical\u00a0advice.\u00a0\u00a0Consult\u00a0with\u00a0your\u00a0doctor\u00a0if\u00a0you\u2019re\u00a0seeking\u00a0medical advice, diagnoses,\u00a0or\u00a0treatment.\u200b<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Heart disease accounts for nearly one-third of all deaths worldwide. You can schedule an annual checkup, exercise daily,\u00a0quit smoking, or take\u00a0steps to reduce the level of\u00a0stress\u00a0in your life.\u200b All of these things can have a positive effect on heart health.\u00a0 One of the simplest lifestyle changes that will benefit your heart is watching\u00a0what you eat. […]<\/p>\n","protected":false},"author":10,"featured_media":5216,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2989","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2989","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=2989"}],"version-history":[{"count":0,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2989\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/5216"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=2989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=2989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=2989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}