Real Health / Top 15 Foods to Support Heart Health

Top 15 Foods to Support Heart Health

August 13, 2024 Dr. Livingood

Heart disease is the #1 cause of death in the Western world. With the rise of ulta-processed foods, polluted air, and lack of everyday movement: maintaining heart health is harder than its ever been in history.

That’s why I created this list of the top 15 foods helpful for keeping your cardiovascular system in check.

1. Sea Salt

Contrary to popular belief, proper sea salt is essential for heart health. A study involving millions of people found that those with a very low salt diet had a higher risk of cardiac events. On the other hand, those consuming moderate amounts of natural sea salt, such as Himalayan or Celtic sea salt, had fewer heart issues.

Proper sea salt provides necessary electrolytes like potassium, magnesium, calcium, and chlorine, all of which are vital for maintaining heart function and preventing heart-related problems.

2. Green Tea

Green tea is a powerhouse of antioxidants. Drinking it regularly can protect your heart by preventing cell damage. Studies have shown that green tea helps increase fat burning, reduce LDL cholesterol, and lower blood pressure. The polyphenols and catechins in green tea offer these protective benefits, making it a great choice for heart health.

3. Olive Oil

Olive oil, particularly extra virgin olive oil, is rich in antioxidants and monounsaturated fatty acids. These compounds help reduce inflammation and lower the risk of heart disease. However, it’s crucial not to overheat olive oil, as this can damage its beneficial properties. Using it in salads or at low cooking temperatures ensures you get the maximum heart-healthy benefits.

4. Garlic

Garlic is well-known for its heart health benefits. It helps lower LDL cholesterol and blood pressure and prevents plaque buildup in the arteries. Incorporating garlic into your diet, whether in its natural form or as an aged extract supplement, can significantly support heart health. Its potent compounds support overall cardiovascular health.

5. Chia and Flax Seeds

Chia and flax seeds are excellent sources of plant-based Omega-3 fatty acids. These tiny seeds help lower triglyceride levels and boost beneficial HDL cholesterol. They are also rich in fiber and antioxidants which support heart health. Adding chia and flax seeds to smoothies, salads, or even making chia seed pudding can be a delicious and heart-friendly addition to your diet.

6. Almonds

Raw almonds are a nutrient-dense snack that supports heart health. They are packed with magnesium, which is essential for heart function, and help reduce LDL cholesterol and belly fat, two major risk factors for heart disease. Studies have shown that eating almonds regularly can increase HDL cholesterol and prevent plaque buildup in the arteries.

7. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that has been linked to a reduced risk of cardiac events. Lycopene helps improve lipid levels in the blood and supports endothelial function, which controls blood vessel function. Including tomatoes in your diet, whether fresh or cooked, can significantly boost your heart health.

8. Dark Chocolate

For those with a sweet tooth, dark chocolate offers heart-healthy benefits. Packed with antioxidants and flavonoids, dark chocolate can lower the risk of coronary heart disease when consumed in moderation. Choose dark chocolate with a high cocoa content and minimal added sugars to maximize its benefits.

9. Beans

Beans are an excellent source of fiber and protein, helping to stabilize blood sugar levels and reduce LDL cholesterol. Studies have shown that including beans in your diet can significantly lower the risk of heart disease by improving blood lipid profiles and reducing inflammation.

10. Walnuts

Walnuts are a heart-healthy superfood, rich in fiber, magnesium, and antioxidants. Consuming walnuts regularly can help reduce LDL cholesterol and improve blood vessel function, thanks to their high Omega-3 content. They are an excellent addition to a balanced diet for supporting cardiovascular health.

11. Avocados

Avocados are nutrient-dense and packed with heart-healthy fats. They are rich in potassium, which helps regulate blood pressure, and monounsaturated fats, which can lower LDL cholesterol and reduce the risk of heart disease. Including avocados in your diet can provide a significant boost to your heart health.

12. Berries

Berries, such as blueberries, raspberries, and strawberries, are low in sugar and high in antioxidants. These nutrients protect the heart by reducing oxidative stress and inflammation. Studies have shown that regular consumption of berries can improve cholesterol levels, insulin resistance, and blood pressure.

13. Whole Grains

Whole grains, such as oats, quinoa, and whole wheat, provide essential nutrients and fiber that help reduce the risk of heart disease. They help stabilize blood sugar levels and reduce cholesterol. Choosing whole grains over refined grains can significantly benefit heart health.

14. Leafy Green Vegetables

Leafy greens like spinach, kale, and collard greens are rich in vitamins, minerals, and antioxidants. These vegetables support heart health by reducing blood pressure and improving arterial function. Incorporating leafy greens into your diet can lower the risk of heart disease.

15. Fish and Fish Oil

Fish, particularly fatty fish like salmon, mackerel, and sardines, are excellent sources of Omega-3 fatty acids. These essential fats help reduce inflammation, lower cholesterol, and improve overall heart health. For those who don’t consume enough fish, high-quality fish oil supplements can provide similar benefits.

The Takeaway?

Incorporating these 15 heart-healthy foods into your diet can significantly reduce your risk of heart disease and improve your overall cardiovascular health.

For more detailed information and recipes, check out my free book which covers 100’s of heart-healthy recipes, tips, and proven methods for a healthy life.