Foods That Boost Heart Health

The human heart is the power engine of the body as it pumps blood throughout the body, an activity that sustains life. Anything that tampers with the heart tampers with life itself, and every year, about 17.9 million people die every year from cardiovascular diseases worldwide (1). It, therefore, is very vital for us to keep our hearts healthy, and one such way is to eat foods that foster the health of our hearts. Here is a list of foods that have what it takes to keep your heart in good shape. 

Green leafy vegetables 

Cabbage, collard greens, kale, lettuce, and spinach are excellent sources of vitamin K which ensures proper blood clotting, reducing the stiffness of the arteries and slowing down the deposition of minerals on the walls of the arteries and veins. All these are all risk factors for the development of heart disease (2, 3). 

Green leafy vegetables are also rich in nitrates, which are vasodilators that widen blood vessels, permitting easy blood flow (4).  Research studies report that consuming green leafy vegetables regularly can reduce the risk of heart disease by up to 16% (5). 

Whole grains

Whole grains like oats, barley, wheat, and corn are very rich in dietary fiber which bind to cholesterol and prevent their absorption into the bloodstream. Consuming 2 – 3 servings of whole grains a day is said to reduce the risk of heart attack or death from heart disease by about 30%. (6, 7). 

Furthermore, soluble fiber dissolves in water forming viscous gel when eaten which slows down the movement of food. This prevents spikes in blood glucose levels as high blood sugar (diabetes), increases one’s risk of developing heart disease as it damages one’s blood vessels and nerves (6, 8). 

Fatty fish

Mackerel, salmon, sardines, and tuna are all fatty fishes that are great sources of healthy fats like omega 3, which nurtures a healthy heart. Consuming omega-3 regularly reduces blood triglycerides (a type of body fat) and atherosclerosis (buildup of fatty plagues/deposits in the arteries) which all cause heart disease (9). 

Fruits

Whole fruits are rich in fiber which binds to cholesterol, thus reducing its concentration in the blood (7). In addition, fruits are loaded with antioxidants like vitamin C and polyphenols that capture free radicals that cause excessive oxidation reactions and destroy body cells. This prevents oxidation stress and chronic inflammation, which are both key features in the development of heart attacks, ischemic strokes, and artery disease (10). 

Of all fruits, berries contain the highest levels of antioxidants, with blueberries containing the most (anthocyanins). Red grapes, peaches, red currants, apricots, and cherries are other fruits with significant quantities of antioxidants (11). 

Beans

Beans contain minerals and fiber that improve blood cholesterol levels, hence prevent the development of heart disease. Beans also do not contain cholesterol or saturated fat, which is reputed for increasing LDL (low-density lipoprotein) cholesterol, a risk factor for heart disease. (12, 13). 

Nuts 

Almond, pecan, hazelnut, and walnut are all healthy nuts that contain good fat that makes the heart function properly. Walnuts for example contain a good amount of omega-3 which boosts heart health. For optimum benefits, go for the unsalted and unsweetened versions of these nuts (14). 

Knowing food plays a great role in boosting the health of the heart, our food choices, therefore, become very important. However, our diets may not always consist of the required daily intake of the necessary nutrients and therefore, nutritional supplements are a great way to help increase the intake of nutrients not being consumed adequately. 

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