What are the best foods for heart health?

Taking care of one's heart through diet is important. Asparagus, flaxseeds, green tea, and lentils are among foods that have been shown to improve cardiovascular health. Fibre, antioxidants, vitamins, and minerals are just some of the nutrients they offer.

1. Asparagus

Folate, found in asparagus and other vegetables, helps keep homocysteine levels from rising. The risk of cardiovascular disease and stroke is enhanced in people with high homocysteine levels, according to a reliable source.

2. Beans, peas, chickpeas, and lentils

Consuming pulses and legumes including beans, peas, chickpeas, and lentils has been shown to drastically lower levels of low-density lipoprotein (LDL), also known as "bad cholesterol." You may feel good about eating them because they're loaded with heart-healthy fibre, protein, and antioxidant polyphenols.

3. Berries

The polyphenol antioxidants found in berries also play a role in lowering the risk of cardiovascular disease.Inadequately Verified Risk. As low-fat and nutrient-dense fruits, berries are a fantastic addition to anyone's diet.

4. Broccoli

Eating steamed broccoli on a regular basis has been linked to lower cholesterol and reduced risk of cardiovascular disease.

5. Chia seeds and flaxseeds

Omega-3 fatty acids like alpha-linolenic acid can be found in abundance in these seeds because they are a plant food. Triglyceride, low-density lipoprotein (LDL), and total cholesterol levels can all be lowered by eating more foods rich in omega-3 fatty acids. In addition to lowering blood pressure, they prevent or significantly slow atherosclerotic plaque formation in the arteries.

Insufficient Omega-3sThrombosis and arrhythmias, both potentially fatal conditions, are covered by this reliable source.

6. Dark chocolate

Researchers have found that dark chocolate reduces the risk of cardiovascular disease by preventing atherosclerosis, the buildup of plaque inside the arteries.

Two mechanisms that have been linked to atherosclerosis include artery stiffness and white blood cell adhesion, or the process by which white blood cells adhere to the walls of blood vessels.

Adding more of the component that gives dark chocolate its flavour and addictive quality, flavanol, does not reduce its beneficial effects, according to studies.

7. Coffee

Coffee is another item on the "almost too good to be true" list. Regular coffee consumption has been associated with a lower risk of heart failure and stroke, according to a recent study.

Although this study uses machine learning to analyse Framingham Heart Study data, it should be noted that it can only detect a correlation between variables and cannot prove causation.

8. Fish high in omega-3s

Omega-3 fatty acids and protein from fish are great for your heart, and fish has very little saturated fat. Due to its ability to reduce the risk of irregular heartbeats and decrease the buildup of plaque in the arteries, omega-3s are commonly suggested to those who have heart disease or are at risk of getting it by increasing their intake of omega-3s through the consumption of fish.

The American Heart Association (AHA) recommends that we consume at least two weekly servings of fatty fish (3.5 ounces) such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna.

9. Green tea

Review of the literature, 2011Among the many risk factors for cardiovascular disease and stroke, high cholesterol was discovered to be lowered by drinking green tea, according to a reliable source. However, the analysis was unable to determine an exact amount of green tea consumption necessary to realise any health advantages.

The effects of green tea on hypertensive patients were the subject of another review in 2014. Green tea was linked to lower blood pressure, according to the study. The authors, however, were unable to establish whether or not even this slight reduction would aid in the avoidance of cardiovascular disease.

10. Nuts

Some nuts that are good for your heart are almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts. Protein, fibre, minerals, vitamins, and antioxidants abound in these nuts. Walnuts, like fish and flaxseeds, are abundant in the heart-healthy omega-3 fatty acids that are also found in abundance in walnuts.