There’s only a straightforward trick to transforming your kitchen into a heart-healthy haven: don’t eat the same few foods all the time. The key is to vary the types of fish, vegetables, whole grains, and other foods you eat daily. With that in mind, we’ve compiled a list of the world’s top 20 heart-healthy foods—mix and match a few of them each week to eat your way to a healthier you.
This tasty, fleshy fish is high in omega-3 fatty acids, which improve metabolic markers for heart disease when grilled, grilled, or baked. It also contains high levels of selenium, an antioxidant that has been shown in studies to improve cardiovascular protection.
According to the Mayo Clinic, these spiny little creatures are also high in omega-3s in the form of fish oil, which raises “good” cholesterol levels and lowers the risk of sudden heart attacks in people who have had previous episodes. To avoid the high salt content of canned varieties, opt for fresh.
Walnuts are high in omega-3 fatty acids, fiber, Vitamin E, and folate, all of which are beneficial to heart health. It also has a lot of polyunsaturated fats. Of course, eat them unsalted.
These crunchy, meaty nuts, like walnuts, are high in omega-3s and offer an alternative to those who dislike the bitter bite of fleshy walnuts.
Caffeine addicts, rejoice. According to Dr. Agatston, coffee is high in antioxidants and lowers the risk of type 2 diabetes. Up to three cups per day improve cognition and reduce the risk of Alzheimer’s disease.
6.Red Wine and Resveratrol
If you drink alcohol, a small glass of red wine may be a heart-healthy option. Red wine antioxidants resveratrol and catechins may protect artery walls. Alcohol can also increase HDL (good cholesterol).
Tip: Excessive alcohol consumption is harmful to the heart. Drink no more than one drink per day for women and two drinks per day for men. People who take aspirin or other medications may experience side effects from alcohol.
This oil is a good source of fat that is made from mashed olives. It’s high in antioxidants, which are suitable for your heart. They might keep your blood vessels safe. When olive oil is substituted for saturated fat (such as butter), it can lower cholesterol levels. Serve it with salads, cooked vegetables, or bread.
Edamame contains a lot of fiber, which is good for your heart. You’d need to eat four slices of whole wheat bread to get that much fiber.
Tofu is an excellent source of vegetarian soy protein and heart-healthy minerals, fiber, and polyunsaturated fats. It can take on the flavor of the spices or sauces used to prepare it.
These potatoes have a low glycemic index to cause a quick spike in blood sugar. They contain fiber, vitamin A, and lycopene as well.
Oranges are sweet and juicy, and they contain cholesterol-fighting fiber pectin. They also contain potassium, which aids in blood pressure control. According to one study, drinking two cups of orange juice per day improved blood vessel health. It also lowered men’s blood pressure.
This leafy dark green vegetable is high in potassium and magnesium. These minerals aid in blood pressure regulation. Swiss chard also contains fiber, vitamin A, and the antioxidants lutein and zeaxanthin, which are all good for your heart. Serve it alongside grilled meats or as a bed for fish.
Try substituting this nutty whole grain for rice. Barley can also be cooked in soups and stews. Barley’s fiber content may aid in cholesterol reduction. It may also reduce blood sugar levels.
A warm bowl of oatmeal keeps you full for hours, prevents snacking, and helps control blood sugar levels stable over time, making it beneficial for people with diabetes as well. The fiber in oats can benefit your heart by lowering bad cholesterol (LDL). Steel-cut or slow-cooked oats produce the best results.
This shiny, honey-colored seed contains three heart-healthy ingredients: fiber, phytochemicals known as lignans, and omega-3 fatty acids.
You probably think to yourself, “Good for my bones!” when you think of dairy foods. These foods can also aid in the management of high blood pressure. Yogurt contains a lot of calcium and potassium. Choose low-fat varieties to increase calcium while reducing fat.
17.Foods Enriched with Sterols
Cholesterol-fighting sterols and stanols are added to some kinds of margarine, soy milk, almond milk, and orange juices. These plant extracts prevent your gut from absorbing cholesterol. They can reduce LDL cholesterol by 10% while leaving HDL cholesterol alone.
Sweet cherries, sour cherries, dried cherries, and cherry juice are all delectable. All are high in anthocyanins, which are antioxidants. They are thought to help protect blood vessels.
When it comes to nutrition, blueberries are simply brilliant. They contain anthocyanins, which are antioxidants that help blood vessels. These antioxidants are responsible for the berries’ dark blue color. Blueberries also contain fiber and a variety of other beneficial nutrients. Fresh or dried blueberries can be mixed into cereal, pancakes, or yogurt.
A spoonful of this plant-based omega-3 powerhouse has only 60 calories and aids in the reduction of bad cholesterol and plaque buildup. Combine them with yogurt, soup, or a salad.