10 heart-healthy foods to include in your diet

A diet with the right amount of calories and fats is an important part of heart care, and some foods are particularly appealing in this regard because of their nutritional benefits.

Experts suggest a diet rich in fruits and vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Today we show you a list of heart-healthy foods that are especially worthy of making it onto your shopping list.

1 Tomatoes:

Tomatoes have long been proven to promote heart health, lower cholesterol and prevent platelet clotting in the blood. They are also high in vitamins A, C, and K and potassium. Eat tomatoes while watching TV or add them to salads, sandwiches or meals. Try using heart-healthy tomatoes in a salad!

Foods that are good for your heart

Heart-healthy foods - tomatoes

2 Oatmeal:

Oats are such a versatile food. You can take it and adapt it to any taste buds. They lower LDL cholesterol levels ("bad" cholesterol), help keep arteries clear and reduce the risk of cardiovascular disease. Choose oatmeal over instant varieties because they contain more fiber. Enjoy heart-healthy oatmeal!

heart-healthy foods - oatmeal

3 apples

Apples have been linked to reduced risk of heart disease. This is because they contain many different compounds that improve several factors related to heart health. For example, they contain the phytochemical quercetin, which acts as a natural anti-inflammatory. Quercetin may also help prevent blood clots.

Apples contain soluble fiber, which lowers bad cholesterol, and polyphenols, known for their antioxidant effects. One polyphenol, particularly the flavonoid epicatechin, can help lower blood pressure. Other flavonoids have been linked to reducing the risk of stroke and lowering bad cholesterol.

Apples come in several delicious varieties, and you can eat them anywhere. Eat an apple with a handful of walnuts or almonds as a healthy snack or add apple slices to salads.

heart-healthy foods - apples

4 Olive oil

Olive oil improves your risk of cardiovascular disease, probably by lowering LDL cholesterol and raising HDL cholesterol, and is an important component of the Mediterranean diet. Olive oil can also slow the aging of the heart. A 2011 study published in the American Journal of Clinical Nutrition found that diets rich in olive reduced endothelial damage and dysfunction. Endothelium is the layer of cells in the walls of arteries that help blood flow. In the heart, these cells work to pump blood through the body.

heart-healthy foods with olive oil

5 Avocado

Avocados are rich in monounsaturated fatty acids, like olive oil, and also contain vitamins and phytochemicals that act as antioxidants to protect your heart (and other body parts). Oleic acid, a monounsaturated fatty acid found in avocados, is known for reducing inflammation throughout the body, especially in the heart. And avocado oil is useful and safe for cooking because the fats in it are resistant to oxidation caused by heat, a process that makes some fats harmful to you when they reach a certain high temperature.

Foods that are good for your heart

heart-healthy foods- avocados

6 Leafy Green Salads

Leafy green salads are full of compounds that benefit the heart and vascular system. They're also rich in fiber, which can lower bad cholesterol and reduce heart disease.

Leafy green salads taste great and are low in calories. Use fresh spinach leaves as a green salad or serve chard or kale as a side dish. Eat fresh broccoli with veggie dressing at snack time.

heart-healthy foods-green leafy salads

7 Salmon

Salmon is one of the best sources of two long-chain omega-3 fatty acids, EPA and DHA. EPA and DHA have long been known to reduce inflammation throughout the body, lower blood pressure and improve endothelial cell function. An analysis of a 2012 study found that as little as 0.45 to 4.5 grams of omega-3 fatty acids (about three ounces of salmon) can cause significant improvements in arterial function.

Salmon is not only tasty, but also has a delicate, less fishy taste compared to other oily fish, such as sardines. And it can be prepared in many different ways: steamed, in a sauté pan, grilled or smoked. Eat salmon or other oily saltwater fish such as tuna, sardines or herring at least twice a week.

heart-healthy foods - salmon

8 walnuts

Rich in antioxidants, anti-inflammatory compounds, minerals and essential fatty acids such as linoleic acid and linolenic acid (a type of omega-3 fatty acid), walnuts are often cited as a natural way to improve cardiovascular health and fight heart disease .

In a 2018 study published in the American Journal of Clinical Nutrition, scientists evaluated 26 previously published trials. Results showed that consumption of walnuts was associated with greater improvements in several cardiovascular health indicators (lower total cholesterol, triglycerides and Apo B levels). Although walnuts contain about 65 percent fat by weight, a walnut-rich diet has not led to an increase in body weight.

Foods that are good for the heart

heart-healthy foods-nuts

9 Seafood

The protein of these aquatic creatures, unlike warm-blooded animals, is actually very low in fat. Oysters, lobster and shrimp contain omega-3 fatty acids and promote heart health. Enjoy heart-healthy shrimp and prawns!

Good for your heart food shrimp

10 berries

Blueberries, strawberries, raspberries, blackberries or any other fruit of your choice are superfruits. Raise HDL cholesterol, lower blood pressure and contain many anti-inflammatory substances that help reduce the risk of heart disease and cancer. According to a recent Harvard Health Institute study, women who ate large amounts of blueberries and strawberries were 34 percent less likely to have a heart attack. Try consuming three half-cup servings of these berries a week to get the benefits.