Nature's Most Powerful Foods to Fast-Track Your Heart Health by drtalks

NATURE'S MOST POWERFUL FOODS TO FAST-TRACK YOUR HEART HEALTH

Lower Your Blood Pressure, Cholesterol & Triglycerides

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Publisher: The Art of Anti-Aging, LLC

Disclaimer: For educational use only. The entire contents of the book are based upon research conducted by the author, unless noted otherwise. This book and the information contained within are not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. The author and publisher are not recommending specific products as treatment of disease. This information should not replace the opinions of a medical professional. These statements have not been evaluated by the Food and Drug Administration.

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NATURE'S MOST POWERFUL FOODS TO FAST-TRACK YOUR HEART HEALTH

Lower Your Blood Pressure, Cholesterol & Triglycerides

According to the CDC, heart disease is the leading cause of death in the United States.1 As the statistics climb, so does the toll on our families, our communities, and our healthcare systems.

This destructive disease has claimed the lives of hundreds of thousands, sunk many families into financial devastation due to unexpected medical costs, and taken parents, grandparents, and siblings away from their families too soon.

What’s even more concerning is that heart disease can easily go undetected for years. Many people have gone years with no heart disease symptoms, only to suffer from a massive heart attack seemingly all of sudden.

Thankfully, when it comes to your health, you have the power to change the tides.

You CAN have a healthy heart for life–without relying on statins and other potentially dangerous heart medications.

If you think that heart disease is inevitable because you have a family history of this disease, think again. There are many lifestyle changes you can make now to maintain a healthy heart.

There are a few factors that determine heart health, but the most significant factor of heart health is diet. (We’ll explain why shortly!)

However, to understand why diet plays such an important role in heart health, it’s important to understand what causes heart disease.

What Causes Heart Disease?

Heart disease can manifest in a number of ways. People can be born with heart defects (congenital heart disease) or develop diseases later in life by no fault of their own. However, the vast majority of heart disease cases are a result of an unhealthy lifestyle.

The heart has 3 components: valves, the heart muscle itself, and arteries.

Valves keep the blood moving in one direction and stop the backward flow of blood. The heart muscle pumps blood. Arteries move blood away from the heart and supply blood to the whole body.

Many times, disease of the heart muscle and valves happens as a result of damage to the arteries, or arterial heart disease.

The biggest cause of arterial heart disease is poor diet, followed by lack of exercise. Additionally, certain foods, such as refined grains and fried foods, can cause obstructions and plaque buildup in the arteries.

When there are obstructions present in the arteries, the heart has to work harder to pump blood, putting strain on the arteries. Not only that, but obstructions can also stop the flow of blood entirely, causing a heart attack.

To maintain optimal heart health, you’ll also want to be mindful of your blood pressure levels. That’s because when blood moves too quickly through your arteries, which is a symptom of high blood pressure, it damages and hardens the arteries.

High blood pressure is caused by two main things: unhealthy cholesterol and triglyceride levels.

Cholesterol

Cholesterol is a fatty, waxy substance found in the body and in certain foods. There are two types of cholesterol: HDL (“good”) cholesterol and LDL (“bad”) cholesterol.

HDL

High-density lipoprotein or HDL cholesterol, known as “good” cholesterol, is actually essential to the human body–we would die without it! Our body naturally creates this type of cholesterol. Our bodies utilize this waxy substance to move harmful cholesterol and other lipids out of the body through the liver.

LDL

Low-density lipoprotein or LDL cholesterol, often referred to as “bad” cholesterol, is not a naturally occurring substance in your body but is found in certain foods, especially in animal products.

When consumed in large amounts over long periods of time, this type of cholesterol leaves deposits in the arteries that become calcified.

These deposits narrow the arteries and make it harder for the blood to flow. When these deposits become large enough, they can even block the flow of blood entirely, resulting in a heart attack.

When blood can’t move freely through the arteries, the heart is forced to pump more blood, resulting in high blood pressure. Over time, high blood pressure hardens the arteries.

The last time you went to the doctor, they likely took your blood pressure and rattled off two numbers. Here’s how to decode what those numbers mean:

LDL (“bad”) cholesterol

Under 100: Healthy

100-159: At-risk

160 and above: Dangerous

HDL (“good”) cholesterol

60 and higher: Healthy

40-59 (male) or 50-59 (female): At-risk

Under 40 (male) or under 50 (female): Dangerous

PA / /

Triglycerides

Triglycerides are fatty substances made in the body. The body converts extra calories from food into triglycerides (fat) so it can use them later as a form of energy.

When you consume more calories than you burn, this results in high triglycerides.

When too many triglycerides enter your bloodstream, it can lead to high blood pressure, causing your arteries to harden and damage over time.

Unlike cholesterol, triglycerides don’t form deposits on the walls of the arteries. But, like cholesterol, they do contribute to high blood pressure.

Here’s how to measure your triglycerides on a blood test:

Normal: less than 150 milligrams per decilitre

Moderate: 150-199 milligrams per decilitre

High: 200-499 milligrams per decilitre

Very high: 500 milligrams per decilitre or above

Angina

Consequences Of High Cholesterol, Triglycerides, And Blood Pressure

We all know we should do what we can to keep our blood pressure, cholesterol levels, and triglycerides within a healthy range. But why? Here are the potential heart health pitfalls you can avoid by keeping your levels within a normal range.

Angina refers to pain, discomfort, and pressure in the chest as a result of narrowed or blocked arteries. Angina is usually the symptom that people have before a heart attack, but not always. Some people can go for years without any chest pain or discomfort before experiencing a heart attack.

Just because you don’t experience pain or discomfort doesn’t mean you don’t have a heart condition. The best way to assess your heart health is to get an annual blood test and an ECG test from your doctor.

Heart Attack

Heart attacks are caused when blood can’t flow through the arteries as a result of an obstruction.

Some potential signs of an impending heart attack include dizziness, nausea, and pain in the arms, jaw, neck, and back. As mentioned, though, many heart attacks come on with no warnings or previous symptoms at all.

Cardiac Arrest

Cardiac arrest occurs when the heart muscle stops beating. Despite common misconceptions, it is not the same as a heart attack–a heart attack is a circulation problem, whereas cardiac arrest results from an electrical disturbance in the heart.

Stroke

A stroke occurs when the blood can’t reach the brain either as a result of a blood clot or a blocked artery. Signs of stroke include facial drooping, slurred speech, and numbness in the limbs.

How To Prevent Cardiovascular Disease

The simplest and best way to improve your heart health is to opt for a healthier diet. Thankfully, there are many delicious foods you can eat that increase your body’s production of HDL cholesterol, lower your body’s LDL cholesterol, support healthy blood pressure levels, and prevent high levels of triglycerides in the blood.

But before we get into those foods, let’s first talk about the “bad guys”. Below is a list of top foods to avoid to maintain a healthy heart

Top Foods To Avoid

Unfortunately, foods that harm your heart are readily available in virtually every supermarket and restaurant across America. It’s no surprise that heart disease is the number one cause of death in the United States. Thankfully, limiting or avoiding these foods in your diet is a great “rule of thumb” if you’re looking to eat a more heart-healthy diet.

Refined Grains

Refined grains, such as white flour, are stripped of the natural healthy fiber and protein in whole grains. As a result, they’re “empty calories” that leave you hungry and reaching for more food. More calories means more stored triglycerides in the body (which we now know increases your blood pressure).

If that’s not a good enough reason to skip refined grains, it’s been well-documented that they also can cause inflammation in the body, which may be linked to cardiovascular disease.

One mind-blowing study in the British Medical Journal found that eating 7 servings of refined grains per day was associated with a 27% greater risk of early death, 33% greater risk of heart disease, and a 47% higher risk of stroke. 2

To cut back on refined grains, limit or avoid eating white bread, pasta, pastries, and baked goods.

If this sounds like bad news to you, stay tuned, because we’re going to show you some delicious, nutritious carbohydrate options in just a bit!

Fried Foods

It’s also no secret that fried foods cause inflammation in the body, and inflammation is linked to cardiovascular disease.

In a study of over 750,000 people, those who ate the most fried foods were 28% more likely to develop cardiovascular disease. Additionally, every 4-ounce serving of fried foods per week increased the risk of heart disease by 3%.3

If a healthy heart is your goal, avoid deep-fried foods like doughnuts, fries, onion rings, and foods that are pan-fried in excessive oil.

Many people eat these foods not because they necessarily want to, but because they’re convenient and cheap. That’s why spending a Sunday afternoon meal prepping is such a great way to stay on track with healthy eating habits. You’d be surprised at how quickly your craving for junk food goes away when it’s not present!

Salty Foods

While there is still much debate on the subject, many studies show that excessive salt intake may cause high blood pressure. And it’s smart to play it on the safe side–the CDC recommends consuming less than 2300 mg of sodium per day. 4

Reduce your intake of things like potato chips, soy sauce, and condiments high in salt. When possible, look for low-sodium options at the supermarket.

You might be thinking that cutting out salt is going to make your dishes taste “blah”. But salt isn’t the only way to make your food taste more exciting. Further below, you’ll discover a great way to make your dishes pop!

Sugar

Sugar is high in calories, contains no nutritional value, and is incredibly addicting. Consuming excess sugar is also strongly linked to obesity, and obesity is linked to heart disease.

Not only does obesity increase your chances of high cholesterol, triglycerides, and blood pressure, but it may also directly impact the heart muscle and lead to heart failure.

New studies show that excess fat in the body directly harms the heart muscle. Research shows obese people without the usual markers of heart disease (like high cholesterol, triglycerides, and blood pressure) are more likely to develop heart failure than non-obese people without heart conditions.

Avoid drinking beverages that are high in sugar and eating high-sugar foods like cookies, cakes, and candies. But avoiding sugar is getting trickier everyday because sugar has many different names. Look out for sugar “code names”, such as molasses, agave syrup, malt syrup, fructose, barley malt, and more.

If you have a sweet tooth, curbing your sugar intake is no small feat. But when it comes to your long-term health, it’s well worth the effort! With time, you’ll find that the cravings go away naturally.

Reducing your sugar intake can start with small changes. Here are some easy ways to start:

Avoid adding table sugar to tea and other beverages

Switch from sugary pop drinks to flavored carbonated water

Make a grocery list before you go shopping and stick to it (or order groceries online to avoid being tempted by the candy at the checkout!)

Make a sugar-free pact with a friend

Consume Probiotic Foods (And Co

Red Meat & Processed Meats

Red meat and processed meats are high in saturated fat, which increases LDL (“bad”) cholesterol in the body and forms plaque in the arteries.

One study found that eating 2 servings of red meat, processed meat, or poultry (but not fish) increases your risk of developing heart disease by 3-7%. 6

Alcohol

Excessive drinking has been linked to high blood pressure, stroke, and heart disease.7

Old studies said that drinking a glass of red wine could increase HDL (“good”) cholesterol, but now the research shows that it may do more harm than good.

Try to limit your alcohol consumption to a few beverages per week. Even better, consider cutting out alcohol altogether.

Many people only drink to fit in socially–not necessarily because they want to. But social norms keep people drinking.

Try talking to some of your friends and family and see how they feel about drinking alcohol. You might be surprised to discover that more people want to quit drinking than you realize!

Now that you know which foods to avoid, let’s talk about the good guys: 17 plant-based foods to eat to maintain a healthy heart.

15 Plant-Based Foods To Eat To Maintain A Healthy Heart

You may already be aware of some of the best foods for a healthy heart, but a quick reminder never hurts.

So, in case your diet needs a little work, here are some of the top foods and food groups to eat regularly for lower blood pressure, cholesterol, triglycerides, etc.:

Dark Leafy Greens

Dark leafy greens are a great source of vitamin K. Vitamin K protects arteries by stopping calcification and arterial stiffening, and it also facilitates blood clotting.8

Dark leafy greens are also high in nitrates, which may prevent hypertension.9

The American Heart Association says leafy greens are better for preventing cardiovascular disease than other fruits and vegetables.10

NOTE: Whatever veggies you choose to include in your diet, try to opt for organic. Many of the veggies listed below appear on the EGW’s yearly “Dirty Dozen” list–a shopper’s guide to pesticides in produce. Many of these pesticides have been linked to cancer and reproductive damage.

With that in mind, here are some nutrition-packed dark leafy greens to include in your diet.

Kale

Kale is a nutritional powerhouse packed with different vitamins, minerals, antioxidants, and fiber. It’s rich in vitamins C and K, and contains only 20 calories per cup.

Kale comes in different varieties, like curly kale, black kale (sometimes called Tuscan kale), and red kale. It blends seamlessly into fruit smoothies without adding an earthy taste, and you can even make delicious kale “chips” with it.

If you don’t prefer kale’s fibrous texture, try “massaging” the kale for 5 minutes before adding it to a salad.

Swiss Chard

This tender, delicate leafy green is bursting with vitamin K, providing 3 times the recommended daily intake in a single serving. It also contains vitamin A, which supports immune function, vision, and more.

Swiss chard is delicious when lightly sauteed with garlic and a squeeze of lemon. And if you can get your hands on the rainbow variety, it adds a beautiful pop of color to any meal!

Spinach

Spinach is rich in a variety of vitamins, including vitamins A, B9 (folate), C, and K. It’s also rich in fiber, and iron, and it’s a good plant-based source of calcium.

Spinach is delicious when wilted in sauces, stews, and soups, and baby spinach is a star in salads. And adding a handful to your fruit smoothies is a fantastic way to add more heart-healthy nutrition to your day.

Collard Greens

This crunchy, fibrous dark leafy green provides more than the recommended daily intake of vitamin K in just one cup! Vitamin K is essential for blood clotting and bone health, and it has several diseasefighting properties.

Collards can be added to a number of different dishes. Simply remove the leaf from the stem, roll it up, slice it into ribbons, and add it to stir-fries, soups, stews, and more.

Bok Choy

This leafy green popular in many Asian dishes also happens to be bursting with nutrients. It’s rich in vitamins C and K, manganese, zinc, calcium, and phosphorus, and it’s also rich in fiber.

Bok choy is best enjoyed when sliced into large sections and added to stir-fries, ramen, rice bowls, and noodle bowls.

Berries

Many studies show that berries help lower LDL (“bad”) cholesterol.11

In an 8-week study, adults with metabolic syndrome drank a beverage made of freeze-dried strawberries daily. After the 8 weeks, they had an 11% decrease in LDL (“bad”) cholesterol.12

Not only do berries help lower LDL cholesterol, but they also help prevent LDL from becoming oxidized. Oxidized LDL cholesterol carries an even larger risk for cardiovascular disease than unoxidized cholesterol.13

In another study, obese people who ate 50 grams of freeze-dried blueberries for 8 weeks had a 28% reduction in oxidized LDL levels.

Berries also have powerful anti-inflammatory effects, which may prevent heart disease. In one study, people with obesity who drank a strawberry drink with no other changes to their diet had lower inflammation markers.14

Not only are berries heart-healthy, they’re also delicious! Including them frozen in smoothies and fresh on top of oatmeal or cereal is one of the tastiest ways to improve your diet.

As we mentioned earlier, some produce, including berries, may contain harmful pesticides. In fact, strawberries were #1 on the EWG’s yearly “Dirty Dozen” list!

To avoid consuming pesticides from produce, try to opt for organic berries.

With that in mind, here are some of our favorite berries to keep your heart healthy.

Strawberries

Strawberries are rich in vitamin C, folate, manganese, and potassium. They’re sweet and delicious, yet low in calories at only 32 calories for half a cup.

The main antioxidant strawberries are rich in is pelargonidin, an anthocyanin that gives the strawberry its vibrant red color.

Blueberries

Blueberries are rich in vitamins C and K, manganese, and fiber. They’re bursting with flavonoids, a potent antioxidant with disease-fighting properties.

Blackberries

Blackberries are known for their abundant supply of vitamin K, which plays an important role in blood clotting. One cup of blackberries contains a third of the daily recommended intake of vitamin K.

Raspberries

Raspberries are rich in a variety of antioxidants, like lutein, lycopene, zeaxanthin, and beta-carotene.15

Antioxidants can reduce oxidative stress on the body and help prevent a wide range of serious diseases.

Avocados

This creamy, pale green fruit isn’t just a delicious topping on toast and tortilla chips–it’s also a hearthealth powerhouse.

Avocado is packed with fiber, healthy fats, vitamins, minerals, and antioxidants.16

Avocados contain oleic acid, a type of monounsaturated fat (“healthy” fat) that can help lower LDL (“bad”) cholesterol. Half an avocado contains 6.5 grams, the equivalent of 1 tablespoon of olive oil.

They’re also chock-full of fiber, which may reduce the risk of heart disease.17 High-fiber foods are also linked to lower cholesterol and blood pressure, and they may play a role in weight loss. Just half an avocado provides 20% of daily fiber recommendation.18

Avocados are rich in vitamins and minerals, too. They contain folate, potassium, and magnesium, all of

which are linked to better heart health.19

According to a 30-year study that followed over 100,000 men and women by the Journal of the American Heart Association, eating 2 servings of avocado each week can cut cardiovascular disease by 21%.20

Whole Grains

Whole grains are much more nutritious than refined grains.

Whole grains contain the bran (the hard outer layer of the grain), the germ (the seed on the inside of the grain), and the endosperm (the energy supply for the germ).

Refined grains only use the starchy endosperm, but most of the fiber and nutrients in grains are found in the bran and the germ.

Whole grains contain fiber, protein, vitamins, minerals, and antioxidants that all aid in heart health. They help maintain your body’s production of HDL (“good”) cholesterol, fight inflammation, and help lower LDL (“bad”) cholesterol.

One important study found that eating just 1 ounce of whole grains per day may decrease your risk of developing heart disease by a whopping 22%.21

In another study over a 10-year period, 17,000 adults who swapped their carbs for whole grains had a 47% lower risk of developing cardiovascular disease.22

Eating whole grains consistently may also lower your risk of stroke. In 6 studies on approximately 250,000 people, results showed that the people who ate the most amount of whole grains had a 14% lower risk of stroke.23

Here are some whole grains to add to your diet.

Brown Rice

Brown rice has a nice light nutty flavor and a chewy texture. It’s great when added to burritos and soups, and makes a great base for curries and stews.

However, it’s important to be aware of toxins in brown rice. More and more, arsenic is making its way into brown rice as a result of environmental pollution. If you choose to prepare brown rice, make sure to rinse it thoroughly before cooking, and always cook it in clean water.

Oats

Oats are an affordable, nutritious grain that makes a great breakfast option. However, you might want to steer clear of instant or quick-cooking oats–while they have some nutrition, other oat options contain far more.

For the most nutrition possible, opt for steel-cut oats or large flake rolled oats.

Steel-Cut Oats

Steel-cut oats are the groats (inner kernels) of whole oats cut into segments. They’re the least processed form of oats and contain the most nutrition of any type.

Steel-cut oats can be boiled into porridge and have a pleasant chewy texture and a light, nutty flavor. These oats can take upwards of 45 minutes to cook–great for a leisurely Sunday morning, but not so great for a busy Monday morning. For a quick, nutritious breakfast, you might want to opt for rolled oats.

Rolled Oats

Rolled oats are slightly more processed than steel-cut oats, but still pack tons of fiber and nutrition. They make a delicious breakfast option when cooked as a porridge on the stovetop. You can even make overnight oats by soaking them in plant-based milk and combining them with chia seeds for a pudding-like texture.

Whole Grain Wheat

Whole grain products, like pastas and breads, contain a lot more nutrition than their refined counterparts. However, not all whole grain wheat products can be considered “healthy”. Many breads and pastas will claim to be “whole wheat” but only contain a small percentage of whole wheat flour. Be sure to read labels and look for products that say “100% whole grain” or “100% whole wheat”.

If you were diagnosed with Celiac disease or have a gluten intolerance, steer clear of whole grain wheat products. The options listed below are more suitable for you–read on!

Barley

Barley is a cereal grain with a hearty flavor and a chewy texture. It’s a great hearty addition to soups and stews.

There are two main types of barley: pearled barley and hulled barley. While pearled barley still contains a decent amount of nutrients, hulled barley contains even more. Opt for hulled barley if you can find it in your local grocery aisle.

Farro

Farro is an ancient grain that looks similar to barley but with a longer, thinner grain. It has a chewy texture and a pleasant herbaceous aroma. Once boiled and drained, it can be eaten hot or cold and added to salads, soups, stews, and more.

Walnuts

Nuts in general have heart health benefits, but walnuts in particular are great for heart health. That’s because they contain more omega-3 fatty acids than any other nut. Studies show that omega-3 fatty acids can prevent and even break down plaque deposits in the arteries.24

There is also growing evidence that they may positively affect the gut microbiome. A small 2019 study showed there may be a link between how walnuts improve gut health & inflammation, which in turn fights heart disease.25

Walnuts are delicious on top of a bowl of oatmeal, in salads, and on their own as a snack.

Beans and Lentils

Beans and lentils may reduce LDL (“bad”) cholesterol, lower blood pressure, and increase healthy gut bacteria.26

They’re a great protein source and a great substitute for red meat and chicken. Because they’re plantbased, they contain very little fat and cholesterol. They’re also low on the glycemic index, so you won’t get any blood sugar spikes, and you’ll feel full for hours.

Canned beans are already budget-friendly, but they’re even cheaper when you buy them dry and soak them as needed. Better yet, they’re far lower in sodium when you soak and cook them yourself.

Here are some of our favorite ways to eat beans and lentils:

Black Beans

Black beans are great for adding to burrito bowls over some brown rice, made into refried beans, or added to cold bean salads. You can even partially puree them to add to soups as a thickening agent.

Kidney Beans

These large red beans are a hearty addition to soups and stews. You can also add them to cold bean salads, or cook them in pasta sauce.

Chickpeas

Also known as “garbanzo beans”, chickpeas have a multitude of uses and preparations. You can use them to make delicious hummus, add them to cold salads, mix them into curries, and even dry-roast them in the oven for a crunchy snack.

Red Lentils

Red lentils come with a beautiful pale orange-red color and cook in less than half an hour. When cooked, they have a porridge-like consistency that lends itself to delicious dals and curries. You can even use them to make delicious dips.

Green Lentils

Unlike red lentils, green lentils hold their shape when cooked. They make a great substitute for ground beef and can be used in tacos, rice dishes, and salads for extra protein and texture.

Dark Chocolate

High-quality dark chocolate contains a powerful antioxidant called flavonoids. The flavonoids in dark chocolate may stimulate endothelium (the lining of the arteries) to produce nitric oxide. This process helps relax the arteries and lower blood pressure.27

Be careful, though–dark chocolate can be loaded with sugar, which is a risk factor for obesity, type 2 diabetes, heart disease, and cancer. Look for a low or no-sugar dark chocolate.

Tomatoes

Tomatoes contain a powerful antioxidant called lycopene. This antioxidant may reduce LDL (“bad”) cholesterol in the arteries.28 It’s also what gives tomatoes their red color.

Lycopene is a star antioxidant found in a wide range of red-colored fruits. To learn more, read our previous article “10 Key Lycopene Benefits.”

They also contain B vitamins and antioxidants called flavonoids which contribute to your overall health.

Cherry tomatoes are bursting with flavor and sweetness and are a great addition to salads or on their own as a snack. In-season tomatoes are delicious when sliced and sprinkled with a touch of sea salt and black pepper.

Almonds

Not only are almonds a delicious snack, but they also come with some serious heart health benefits.

These nuts are rich in “healthy” fats like mono and polyunsaturated fats that help lower bad cholesterol, triglycerides, and blood pressure.

In one 6-week study involving 107 participants with cardiovascular disease, a diet of 20% almonds lowered LDL levels by 9.7 milligrams.29

Additionally, almonds can also help prevent LDL cholesterol oxidation. LDL oxidation speeds up the progression of plaque buildup in the arterial walls.30

Seeds

Eating a wide variety of seeds is linked to improved heart health. Seeds are rich in healthy fats, protein, fiber, and vitamins, all of which are known to improve heart health.

Eating seeds consistently may help lower LDL (“bad”) cholesterol and lower blood pressure.

A study showed that eating 15 grams (the equivalent of a handful) of seeds each week decreased the risk of cardiovascular disease by 20%.31

Seeds are a delicious snack to eat on their own, but they can also be enjoyed in salads, trail mixes, smoothies, and over oatmeal and cereal.

Here’s a list of some of the healthiest types seeds to include in your diet:

Chia

Flax

Hemp

Sesame

Pumpkin

Sunflower

Poppy

Garlic

Despite what it may do to your breath, fresh garlic is a superfood packed with incredible heart health benefits.

In fact, a meta-analysis of several studies published in 2020 found that people who took 2-4 capsules of a garlic supplement daily showed reduced blood pressure levels and a 16-40% lower chance of developing cardiovascular disease.

Additionally, garlic contains a powerful antioxidant called allicin. Allicin is present in garlic once crushed. The antioxidant can help lower blood pressure levels, and may even help lower the production of angiotensin II, a hormone that increases blood pressure.

To get more fresh garlic into your diet, add a few diced cloves to your favorite homemade salad dressing, fresh salsas, or homemade hummus.

Edamame Beans

This popular snack found in sushi restaurants around the world isn’t just delicious and fun to eat–it’s loaded with nutrients that can help you maintain a healthy heart.

Edamame beans are immature soybeans that haven’t ripened and are pale green in color. They may reduce LDL (“bad”) cholesterol, and they’re rich in protein, vitamins, folate, and iron.

One study showed that people who ate 25 grams of soy protein per day saw a LDL cholesterol reduction of 3-4%.34

You can find edamame beans pre-shelled in the freezer aisle of most grocery stores, and they’re great to add to pastas, salads, or noodle and rice bowls.

Green Tea

Studies show that drinking green tea may lower LDL (“bad”) cholesterol and triglyceride levels in the arteries.

One particular study of 40,530 Japanese adults found that those who drank 5 cups or more of green tea per day were 26% less likely to die of a heart attack or a stroke, and 16% less likely to die from diseases in general.35

These heart health results may be due to green tea’s antioxidants. Green tea contains a powerful antioxidant called EGCC which may break up plaque deposits in the arteries.

Antioxidants also help reduce oxidative stress on the body and are linked to decreased rates of a wide range of diseases, such as cancer and diabetes. 36

Fresh Herbs & Spices

Fresh herbs and spices can make foods taste more exciting without the need for extra salt. Plus they’re packed with antioxidants, vitamins, and minerals that can help improve heart health.

Here are a few to consider adding to your diet.

Fresh Parsley

Parsley is rich in folate, which may prevent plaque deposits in the arteries.37

It also contains carotenoid, a potent antioxidant. In one 18-year study, people who ate a diet rich in carotenoids showed that they had a decreased risk of heart disease.38

Fresh Basil

Basil contains the antioxidants anthocyanins and beta-carotene, which reduce oxidative stress in the body. Research repeatedly links oxidative stress to heart disease, among other diseases.39

Cinnamon

Studies show that this warming, sweet spice may help lower blood pressure. In 9 studies with 641 participants, cinnamon was shown to reduce diastolic blood pressure by an average of 6.2 mm Hg and systolic blood pressure by 3.9 mm Hg.40

Cardamom

This complex spice popular in Indian cuisine also has promising heart health effects. A 12-week study involving 20 adults who were newly diagnosed with high blood pressure showed that cardamom decreased their blood pressure levels. Each participant took 3 grams per day and lowered their blood pressure levels to the normal range.41

Ginger

This distinctive, sharp spice adds spicy flavor to dishes, and some studies show it may also provide some incredible heart health benefits. In one particular study of approximately 4000 people, those who consumed 2-4 grams of ginger per day had the lowest risk of developing high blood pressure.42

Turmeric

This golden-yellow powder not only adds beautiful color to dishes, but it’s also bursting with antioxidants, vitamins, and minerals that may help boost heart health. Studies show it improves the function of your endothelium, or the lining of your arteries.43 It also contains antioxidants and anti-inflammatory properties that can improve heart health.44

Thyme

Thyme adds savory flavor to dishes, and studies show it may also have heart health benefits. A small animal study showed that thyme reduced angiotensin-converting enzyme (ACE) levels, an enzyme that narrows blood vessels and raises blood pressure.45

It also contains flavonoids, a powerful antioxidant that may reduce heart disease, diabetes, and cancer.46

Algae Foods

Algae foods, like seaweed, nori, spirulina, and chlorella, are all great plant-based sources of omega-3s.

While you can find omega-3s in other plantbased foods, like hemp seeds, these only contain ALA omega-3s. ALA isn’t the most potent form of omega-3s, and it only gets partially converted into DHA and EPA in the body.

Algae foods are a good source of EPA and DHA omega-3s, which are normally only found in animal products.

Omega-3s aid heart health because they may help reduce cholesterol and triglycerides in the blood, which block blood flow.47

Chlorella is a particular favorite when it comes to algae foods. We have an entire article dedicated to this green algae! Read it here: “8 Top Health Benefits Of Chlorella.”

Other Ways To Improve Heart Health

While your diet certainly is the most significant factor in your heart health, there are other things you can do to keep your heart healthy. Make sure to pair the following recommendations with a healthy diet.

Get Active

Exercising regularly can help improve heart health in multiple ways. It can lower your blood pressure,48 lower your risk of diabetes (which in turn lowers your risk of heart disease),49 increase your HDL (“good”) cholesterol,50 reduce triglycerides and LDL (“bad”) cholesterol in the bloodstream,51 and reduce inflammation in the body (which is linked to heart health).52

Additionally, it helps bring oxygen to the muscles, so your heart doesn’t have to work as hard to pump blood to the rest of your body.53

The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity, such as walking or cycling. That breaks down to 30 mins a day, 5 days a week.54

We recommended walking as one of the best forms of exercise you can do–it’s low-impact, low-barrier, and lots of fun! To learn more about how you can incorporate this humble exercise into your life, read our previous article: “8 Top Health Benefits Of Walking.”

Want something a little more intense? Get some inspiration from our previous article containing a handful of our favorite no-equipment exercises anyone can do at home (photos included!): “10 Health Benefits Of Exercise”.

Reduce Stress

Stress has negative cardiovascular effects and may raise blood pressure. In a study in Pakistan on 117 people with heart disease, the study showed that those experiencing stress due to marital, financial, and isolation reasons had a higher risk of developing heart disease.56

Daily meditation has proven effects on reducing stress.57 Simply focus on the natural rhythm of your breathing for 15 minutes daily to reduce stress.

Quit Smoking

If you smoke or breathe in second-hand smoke, quit. Tobacco smoke has a negative effect on heart health. It narrows the blood vessels and increases plaque buildup in the arteries.55

At The Heart Of The Matter

With heart disease still standing as the leading cause of death worldwide, there has never been a better time to start taking steps to protect the health of your heart.

And while it is true that your risk for heart disease goes up as you age, it doesn’t mean you’re powerless to stop it from happening.

With the right diet, you can have a healthy heart well into your 50s, 60s, 70s, 80s, and 90s.

You might want to consider these lifestyle changes if you don’t want to rely on heart medications like diuretics, beta-blockers, ACE inhibitors, and statins. Many of these heart medications come with unpleasant side effects like nausea, dizziness, fatigue, dehydration, and more.

But you don’t have to adopt each and every one of these foods into your diet to reap the benefits. Simply adopting a handful of these into your diet will give you a much better chance of preventing (and possibly even reversing) heart disease.

The best part? These heart-healthy foods for achieving healthy cholesterol, triglyceride, and blood pressure levels are delicious!

For example, dark leafy greens sauteed in garlic are a delicious side dish to any meal; berries can take a bowl of humble oatmeal from bland to blissful; and a handful of nuts make a delicious, filling snack.

You don’t have to become a statistic when it comes to your heart health. And you shouldn’t have to worry about heart disease and the emotional, financial, and mental health consequences they bring.

You have the power to rewrite your future now so you can live longer and healthier.

Cheers to your heart health!

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