Eating a balanced and nutritious diet is essential for good heart health. Fortunately, there are plenty of delicious and nutritious foods that can help support a healthy heart. From salmon to avocados, these ten Foods To Eat For Good Heart Health. Not only are they packed with vitamins, minerals, and essential nutrients, but they are also delicious and easy to incorporate into any meal.
Eating these foods regularly can help reduce your risk of heart disease and keep your heart in tip-top shape. So, if you’re looking to improve your heart health, these are the top ten foods to get you started.
Foods To Eat For Good Heart Health
1) Salmon
If you are looking to improve your heart health, salmon is one of the best foods to include in your diet. Salmon is rich in omega-3 fatty acids, which have been shown to reduce inflammation in the body and lower blood pressure. One salmon fillet provides almost your daily requirement of vitamin B12. B12 is essential for maintaining a healthy nervous system, as well as for the production of healthy blood cells and DNA.
One serving of salmon provides over 100% of your daily value of selenium. Selenium is an essential trace element that is often described as “anti-oxidant all-purpose protective shield.” One serving of salmon also provides over 100% of your daily value of vitamin D. Vitamin D is essential for immunity and for the proper absorption of calcium.
2) Oats
Oats have long been praised for their ability to support heart health. Oats are rich in a type of fibre called beta-glucan, which has been shown to lower cholesterol levels and reduce the risk of heart disease. One cup of oats contains almost a third of your daily fibre requirement. Beta-glucan also has many other health benefits, including helping to boost the immune system and prevent digestive disorders.
One cup of oats provides 100% of your daily value of manganese. Manganese is essential for a number of biological processes, including metabolizing carbohydrates and amino acids. One cup of oats also provides over 100% of your daily value of zinc. Zinc is essential for immune function and metabolism.
3) Avocados
Avocados are a great addition to any heart-healthy diet. One avocado contains almost 15 grams of healthy unsaturated fats. This type of fat has been shown to help lower cholesterol levels. One avocado also provides over 20% of your daily fibre requirement. Fiber has been shown to improve blood sugar levels and help lower cholesterol. One avocado also contains almost 20% of your daily potassium requirement. Potassium has been shown to help lower blood pressure and reduce the risk of heart disease.
One avocado also provides over 20% of your daily vitamin E requirement. Vitamin E has many cardiovascular benefits, including preventing oxidation of LDL cholesterol and reducing inflammation. One avocado provides 20% of your daily vitamin B6 requirement. Vitamin B6 has been shown to help lower blood levels of homocysteine, a metabolic marker for cardiovascular disease.
4) Extra-Virgin Olive Oil
Extra-virgin olive oil is a great addition to any heart-healthy diet. Extra-virgin olive oil has been shown to help lower cholesterol and decrease the risk of heart disease. One tablespoon of extra-virgin olive oil provides over 15% of your daily vitamin E requirement. Vitamin E has been shown to reduce LDL cholesterol and slow the progression of atherosclerosis.
One tablespoon of extra-virgin olive oil also provides 15% of your daily value of vitamin K. Vitamin K has been shown to help prevent abnormal blood clotting and bone loss. One tablespoon of extra-virgin olive oil also provides 15% of your daily value of manganese. Like many of the other heart-healthy foods, manganese is a powerful antioxidant that prevents oxidative damage to cells.
5) Walnuts
Walnuts are an excellent choice for heart health. Walnuts are rich in alpha-linolenic acid, also known as ALA, which has been shown to reduce cholesterol levels and lower the risk of heart disease. One ounce of walnuts contains 12 grams of total fat and 6 grams of saturated fat. While the total fat content is high, the majority of the fat is healthy unsaturated fat. One ounce of walnuts also provides over 20% of your daily value of copper.
Copper is essential for many biological processes, including breaking down and metabolizing cholesterol. One ounce of walnuts also provides over 20% of your daily value of magnesium. Magnesium is essential for proper functioning of the muscles and the heart. One ounce of walnuts also provides 14% of your daily value of zinc. Zinc has been shown to reduce LDL cholesterol and prevent blood clotting.
6) Dark Chocolate
Dark chocolate, rich in flavanols, is a great addition to any heart-healthy diet. Dark chocolate has been shown to lower blood pressure and cholesterol levels. One square of dark chocolate provides 6 grams of total fat and 4.5 grams of saturated fat. One square of dark chocolate also provides about 15% of your daily value of magnesium.
Like copper, magnesium is essential for proper functioning of the muscles and the heart. One square of dark chocolate also provides 14% of your daily value of iron. Iron is essential for maintaining healthy red blood cells and preventing anemia. One square of dark chocolate provides almost 10% of your daily value of flavanols. Flavanols have been shown to lower blood pressure and cholesterol.
7) Blueberries
Blueberries are a great addition to any heart-healthy diet. Blueberries are rich in flavonoids, which have been shown to lower blood pressure and cholesterol levels. One cup of blueberries provides about half of your daily requirement of vitamin C. Vitamin C is essential for immune function and repairing tissue damage. One cup of blueberries also provides almost 15% of your daily fibre requirement. Like many of the other heart-healthy foods, fibre has been shown to improve blood sugar levels and lower cholesterol.
One cup of blueberries also provides over 15% of your daily value of vitamin K. Vitamin K has been shown to help prevent abnormal blood clotting and bone loss. One cup of blueberries also provides 12% of your daily value of potassium. Potassium has been shown to help lower blood pressure and reduce the risk of heart disease.
8) Spinach
Spinach is a great addition to any heart-healthy diet. Spinach is rich in folate and magnesium, which have been shown to lower cholesterol levels. One cup of cooked spinach provides almost your entire daily requirement of vitamin K. Vitamin K has been shown to help prevent abnormal blood clotting and bone loss. One cup of cooked spinach also provides almost your entire daily requirement of vitamin A. Vitamin A has been shown to support immune function and prevent degenerative diseases.
One cup of cooked spinach also provides almost a third of your daily vitamin C requirement. Vitamin C has been shown to support immune function and repair tissue damage. One cup of cooked spinach also provides almost a third of your daily requirement of magnesium. Vitamin C has been shown to be essential for proper functioning of the muscles and the heart.
9) Tomatoes
Tomatoes are a great addition to any heart-healthy diet. Tomatoes have been shown to lower blood pressure and cholesterol levels. One tomato provides almost 10% of your daily requirement of vitamin C. One tomato also provides almost 10% of your daily requirement of potassium. Potassium has been shown to help lower blood pressure and reduce the risk of heart disease.
One tomato also provides almost 10% of your daily requirement of vitamin B6. Vitamin B6 has been shown to help break down and metabolize cholesterol. One tomato also provides almost 10% of your daily requirement of vitamin A. Vitamin A has been shown to support immune function and prevent degenerative diseases.
10) Fish
Fish is a great addition to any heart-healthy diet. Fish has been shown to lower blood pressure and cholesterol levels. One 3-ounce serving of fish provides over 20% of your daily value of vitamin B12. Vitamin B12 has been shown to support a healthy nervous system and prevent anemia. One 3-ounce serving of fish also provides over 20% of your daily value of selenium. Selenium has been shown to protect against oxidative damage and lower blood pressure.
One 3-ounce serving of fish provides over 20% of your daily value of vitamin D. Vitamin D has been shown to prevent bone loss and help lower the risk of heart disease. One 3-ounce serving of fish also provides over 20% of your daily value of omega-3 fatty acids. Omega-3 fatty acids have been shown to lower blood pressure and reduce the risk of heart disease.