In addition to prescription drugs and lifestyle modifications, what we put on our plates also has an impact on cardiovascular health. The importance of heart health is growing, and for good reason—cardiovascular disease is responsible for almost one-third of all fatalities in the world. Numerous variables, including heredity, unhealthy lifestyle choices, and a lack of physical activity, contribute to this alarming trend. Look no beyond the foods you put on your plate to lower your risk of heart disease. Since specific foods directly affect blood pressure, triglycerides, cholesterol levels, and inflammation, the diet has a significant impact on heart health.
Here are some of the best foods to include in your diet to improve cardiovascular health:
- Leafy Green Vegetables
Leafy green vegetables like collard greens, spinach, and kale provide a variety of vitamins and minerals as well as other health advantages. According to studies, the high levels of vitamin K and nitrates in these veggies aid to enhance blood clotting, lower blood pressure, and improve arterial function, all of which benefit cardiovascular health.
- Whole Grains
A 22% decreased risk of heart disease is linked to consuming three extra servings of whole grains per day, according to emerging research. This is because whole grains include fiber, which lowers LDL cholesterol, prevents atherosclerosis, and has additional cardioprotective properties.
- Berries
According to research, eating foods high in antioxidants, like berries, may lower a number of heart disease risk factors, including LDL cholesterol, BMI, inflammatory markers, and systolic blood pressure.
- Avocados
Monounsaturated fats, a type of lipid with cardioprotective properties, are abundant in avocados. Actually, studies have shown that eating avocados frequently raises HDL and reduces LDL cholesterol, which may lower the risk of heart disease.
- Fatty Fish
According to studies, eating fatty fish (like salmon) three times a week can improve arterial function, lower triglycerides, and lower blood pressure.
- Dark chocolates
Flavonoids, an antioxidant that helps improve heart health, are abundant in dark chocolate. According to studies, those who consume dark chocolate (at least 70%) at least five times per week have a 57% lower risk of developing coronary heart disease than people who don't consume it.
Diet also has a significant impact on cardiovascular health, in addition to drugs and lifestyle modifications. By adding certain foods to your diet, you can improve your heart health and lower your risk of developing other cardiovascular-related conditions. These foods include spinach, avocados, walnuts, tomatoes, and spinach because they have a direct impact on blood pressure, triglycerides, cholesterol levels, and inflammation.
PDO I Kimberly Tanador, RND
References:
The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis
https://journals.sagepub.com/doi/10.1177/2048004016661435
https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.114.04675
