From Berries to Nuts: 14 Heart-Healthy Foods You Should Eat Daily

Do you know that cardiovascular diseases (CVDs) are a leading cause of deaths globally, accounting for approximately 17.9 million lives each year.¹ As the stats reveal, over 500 million people worldwide suffer from heart and blood vessel diseases. In 2021, these diseases caused 20.5 million deaths - nearly one-third of all deaths globally.² This number is sadly on the rise. Don’t you think this is alarming enough to take preventative measures? What if we tell you that up to 80% of premature heart attacks and strokes can be prevented? Well, yes, there are many ways to reduce your risk of heart disease, and one of the most effective is through the food you eat.³ Surprising? So, let’s get onto the nutrition journey and explore the incredible world of heart-healthy foods. Before we deep dive into the list, let’s quickly understand the term- cardiovascular diseases and why heart health is important.

What Are Cardiovascular Diseases?

It refers to a group of diseases that affect your heart and blood vessels. These diseases may affect one or many parts of your heart and/or blood vessels. A person may be symptomatic (physically experiencing the disease) or asymptomatic (not feeling anything at all). ^{4 5}

Signs And Symptoms- ⁴

• Chest pain (angina)
• Shortness of breath
• Dizziness or fainting
• Fatigue and exhaustion
• Heaviness or discomfort in the chest

Why Is Heart Health Important?

Heart health is crucial because the heart pumps oxygen-rich blood throughout the body, ensuring that all organs function properly. Poor heart health can lead to serious conditions such as heart attacks, strokes, high blood pressure, and other cardiovascular diseases. ⁶

What Are The Tips To Maintain Heart Health?

Want to boost your heart health? Follow the tips given below- ⁷

1. Exercise regularly: Aim for at least 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week. ⁷
2. Don't smoke: Smoking is a significant risk factor for heart disease. If you smoke, then we advise you to quit today. Even if you’re not a smoker, stay away from second-hand smoke. ⁷
3. Get enough sleep: Aim for 7-8 hours of sleep per night. People who’re unable to get enough sleep are at a higher risk of obesity, heart attacks, depression and diabetes. So, stick to a proper schedule and sleep on time. ⁷
4. Practice stress-reducing techniques: Yoga, meditation, and deep breathing exercises can help manage stress. ⁷
5. Add Heart-healthy foods to your diet: Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. ⁷

Top 14 Heart-Healthy Foods You Must Know

1. Leafy Green Vegetables

Leafy greens like spinach, lettuce, arugula, bok choy, and mustard greens are packed with vitamins, minerals, and nitrates. They help open blood vessels, so oxygen-rich blood can reach your heart. Moreover, nitrates present in salads like lettuce, spinach, kale, collard greens and Swiss chard act as building blocks in keeping arteries relaxed and open for better blood flow. ^{8 9 10 11}

2. Whole Grains

It’s important to inculcate whole grains or their varieties in your diet. E.g.- brown rice, quinoa, oats, and whole wheat are high in fiber, vitamins and minerals. They help reduce cholesterol levels and lower the risk of heart disease. A study revealed a drop in cholesterol levels after consuming oats for just six weeks. Isn’t it a superfood for your heart health?  ^{11 12 13}

3. Berries

Another heart-healthy food option is berries! Be it blueberries, strawberries, raspberries, or blackberries– you name it! Small in size, yet they have a big impact on your cardiovascular health. They are rich in antioxidants that help fight inflammation and oxidative stress, both of which contribute to heart disease. ¹¹

4. Avocados

Another fruit added to the list of heart-healthy foods—Avocados! They are an excellent source of heart-healthy monounsaturated fats, which help lower bad cholesterol levels while increasing good cholesterol. This, in turn, lowers the risk of heart disease overall. ⁸

5. Fatty Fish 

Don’t confuse, we are not asking you to eat fish loaded with fats. Here, we are talking about fish rich in omega-3 fatty acids (which are good for your heart). Salmon, mackerel, trout, and tuna are rich in omega-3 fatty acids, which reduce inflammation and decrease the risk of heart-related conditions. ^{8 11 14} 

6. Walnuts

If you’re not a fish-lover, then you can include walnuts in your diet for omega-3 fatty acids. They contain a high amount of plant-based omega-3 fatty acids known as alpha-linolenic acid (ALA). A handful of walnuts daily may promote overall heart health by reducing cholesterol and blood pressure. ^{8 9 11}

7. Legumes (Beans)

Beans are a nutritional powerhouse, and incorporating them into your diet can have a significant impact on your heart health. Whether you prefer lentils, chickpeas, or black beans, every bite is a step in the right direction. Research shows that eating legumes can help lower blood pressure and cholesterol levels, two key factors in reducing the risk of cardiovascular disease.  ^{9 11}

8. Dark Chocolate

If you’re a chocolate lover, then we have some good news. Keep eating, but make sure it’s dark chocolate. Dark chocolate with high cocoa content (70% or more) contains flavonoids, which can help lower blood pressure and improve heart function. ^{8 11}

9. Almonds

Another heart-healthy food that can be added to the list is almonds. They are rich in monounsaturated and polyunsaturated fats. A handful of these nuts contribute to a healthier heart by working on your cholesterol levels and protecting your heart’s arteries from inflammation. ^{8 9}

10. Seeds

Varieties of seeds like chia, flax, hemp and pumpkin seeds are a great source of alpha-linolenic acid (ALA)- plant-based omega-3 fatty acids. Its benefits are already discussed above. No matter that these are healthy fats, yet they contain a lot of calories. Therefore, be mindful of the serving size, and it’s always best to look for unsalted options. ¹¹

11. Garlic

This heart-healthy food may sound surprising. A study reveals its significant effects in reducing blood pressure, pulse pressure and cholesterol. Garlic has powerful medicinal properties offering multiple cardiovascular benefits, thanks to its active compound, allicin. ¹⁵

12. Olive Oil

Unsaturated oils such as rapeseed, olive or sunflower oils are healthier choices than saturated fats like butter and lard, ghee, coconut and palm oil. Olive oil is a staple of the Mediterranean diet and is loaded with heart-healthy monounsaturated fats and antioxidants that support cardiovascular health.  ^{8 9 16} 

13. Soy-based Products

Making the switch to soy-based foods like tofu or edamame can have a significant impact on your heart health. By trading in meat for these plant-based protein sources, you can help lower your cholesterol levels and unlock some additional protective benefits. ^{8 11}

14. Fruits

Not only berries, there are a variety of fruits such as apples, mango, grapes, papaya, pomegranate, and many others (the list is long) that protect your heart. So do include them in your daily diet to boost your cardiovascular health. ¹¹

Conclusion

A diet rich in heart-healthy foods can significantly reduce the risk of cardiovascular disease while promoting overall well-being. By incorporating these nutrient-dense foods into your daily routine, you can take proactive steps toward a healthier heart. 

Transform your heart health with small, steady steps. By making consistent, everyday changes, you can set yourself on the path to a longer, healthier life.

Take the first step today: schedule a health check-up with LifeCell Diagnostics and start making informed, heart-smart choices that will shape a brighter, healthier future.