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8 best foods for heart health at last count: 121.5 million adults in the united states have cardiovascular disease. That’s very nearly half of the population eating a heart-healthy diet can make a significant impact on those numbers, though people who ate mostly fruits, vegetables, whole grains, nuts and legumes, and less red or processed meat and sugar-sweetened beverages had up to 20 percent lower risk of Cardiovascular disease for a 2020 study. In fact, consistent research backs the benefits of a plant-filled diet when it comes to lowering cholesterol and preventing heart attacks and strokes paired with regular exercise. It’s an important change. You can make it to protect your health.
- Leafy greens. More is good when it comes to vegetables, kale, spinach, and other lettuce contain vitamins, minerals, and antioxidants that can help balance blood pressure, the nitrates and vitamin k inside the leaves in particular help out your arteries and blood vessels. In a study of nearly 30 000 women, those with the highest intake of leafy greens had a significantly lower risk of coronary disease.
- Grapes. Don’t skimp on this part of your cheese plate. The compounds within grapes can help regulate blood pressure. Reduce inflammation from oxidative stress, improve blood flow and protect your vascular system.
- Quinoa. like other ancient grains quinoa makes for a smart swap for white rice and other refined carbs. It’s got protein and fiber, not to mention cholesterol, lowering benefits, not a fan of the nutty taste, try out other options like barley, farro, sorghum, amaranth, and buckwheat
- Apples. An apple a day might really keep the doctor away. Special compounds within apples called Procyon items possess strong antioxidant activity and may reduce LDL cholesterol if you’re really looking to make an impact go for the red ones. Red apples contain more anthocyanin, which can improve risk factors for heart disease but there’s nothing wrong with grabbing a granny smith instead
- Dark chocolate. Yes eating dark chocolate really can help your health. Several studies have linked it with a lower risk of cardiovascular disease and less calcified plaque in the arteries. Opt for a bar with at least 75 percent cocoa and you’ll get the most flavonoids, the special antioxidants thought to be at play.
- Potatoes. Like avocados, both regular and sweet potatoes contain ample amounts of potassium. One baked potato has 46 vitamins of what you need in the day. That’s just another reason to skip fried taters and stick to the roasted kind.
- Seeds. Flax seeds, sunflower seeds, chia seeds, take your pick, the polyunsaturated fats inside them help with cholesterol levels. Snack on a handful of sunflower seeds or try sprinkling some flax seed on top of soup or salad to get more of these small but mighty wonders in your diet.
- Fish. Putting more salmon, sardines, tuna, and other fish on your dinner plate can help reduce your blood pressure and cardiovascular risk. Seafood is full of good for you omega-3 fatty acids that lower can triglyceride levels in the blood. Even if you choose canned fish you’ll still get the same benefits.