Eating superfoods like nuts and berries can improve heart health and reduce heart disease, stroke and inflammation.
Here are seven superfoods with heart health benefits.
What do superfoods do?
Superfood is a category of food that is rich in nutrients such as antioxidants, minerals and vitamins. They are also usually high in fiber, protein and healthy fats.
“Superfoods improve health by boosting the immune system and reducing the likelihood of disease developing or progressing,” says Beth Cherwini, MD, a nutritionist at the Cleveland Clinic.
1. Fish is full of heart benefits
Regular consumption of fish, especially oily or fatty fish such as salmon, tuna, mackerel and sardines, is beneficial for heart health. Oily fish is rich in omega-3 fatty acids, which research shows can prevent heart disease.
“Eating fish at least twice a week can reduce the risk of heart disease and stroke. But fatty fish like salmon, which are rich in omega-3 fatty acids, may be healthier," wrote Harvard Health.
A 2020 research review shows that regular consumption of fish is associated with a reduced risk of cardiovascular disease, depression and death.
If you don't want to eat seafood, fish oil supplements are just as beneficial as fish. According to the National Institutes of Health, taking fish oil supplements can reduce the risk of death from all causes, stroke, heart disease and sudden death.
2. Green leafy vegetables reduce the risk of heart disease
According to Harvard Health, dark leafy greens like kale, spinach, chard, and kale are rich in vitamins, minerals, fiber, and omega-3 fatty acids, all of which are good for the heart.
According to the American Heart Association, eating more leafy vegetables is associated with cardiovascular benefits and reduces the risk of coronary heart disease, heart attack, stroke and death.
According to Harvard Health, a 2021 study in the European Journal of Epidemiology shows that eating a cup of leafy vegetables a day can reduce the risk of heart disease. Researchers followed more than 53,000 people for 23 years. People who consume dark leafy vegetables (such as spinach and kale) experience a 12-26 percent reduction in the risk of cardiovascular disease.
3. Nuts lower cholesterol levels
According to the American Heart Association, including beans and other legumes in your diet can increase blood cholesterol levels, a major cause of heart disease.
In a 2021 study, 73 adults with low LDL cholesterol (bad cholesterol) consumed canned beans (black, red, navy, pinto, and white beans) every day for a month. Researchers found that daily consumption of nuts significantly reduced total cholesterol and LDL cholesterol. A study shows that increasing consumption of nuts can be a strategy to prevent cardiovascular disease.
A review of several studies in 2020 found that regular consumption of nuts and legumes can lower LDL cholesterol, improve blood pressure, and reduce the risk of heart disease, especially in people with diabetes.
4. Dried fruits reduce inflammation
According to the Mayo Clinic, adding some walnuts to your daily diet can be heart healthy. Walnuts are an excellent source of protein, healthy fats and fatty acids. Regular consumption of walnuts can reduce inflammation, a risk factor for heart disease, improve blood vessel health, lower blood pressure, and reduce the risk of stroke.
Nuts (such as walnuts, pecans, and pistachios) are an excellent source of fiber, healthy fats, vitamins, minerals, and phytochemicals known to support heart health. "Eating nuts lowers harmful LDL cholesterol, increases protective HDL cholesterol, and lowers blood pressure," reports Harvard Health.
Researchers found that adults who ate almonds daily for six weeks had lower levels of belly fat and LDL cholesterol, which are major risk factors for heart disease, according to a 2017 study.
Another study in 2019 found a link between frequent consumption of nuts and a reduced risk of death from cardiovascular disease.
5. Olive oil reduces the risk of heart disease
A 2018 study found that olive oil is an excellent source of antioxidants that can reduce inflammation and reduce the risk of chronic diseases such as heart disease and diabetes.
“Among all edible vegetable oils, olive oil has the highest levels of monounsaturated fats, which lower “bad” LDL cholesterol and increase “good” HDL cholesterol. Slows disease processes, including heart disease. Contains plant compounds that have medicinal properties," the American Heart Association reported.
Researchers in the Journal of the American College of Cardiology found that adults who consumed at least half a teaspoon of olive oil per day had a lower risk of premature death and cardiovascular disease.
Another 2014 study of more than 7,200 adults found a higher risk of heart disease. People who consumed high amounts of olive oil had their risk of heart disease reduced by 35 percent, researchers said. Additionally, consuming more olive oil reduces the risk of death from heart disease by 48 percent.
6. Dark chocolate reduces the risk of heart disease
Dark chocolate is rich in antioxidants such as flavonoids. A 2017 study found that regular consumption of flavanol-rich chocolate or dark chocolate can lower blood pressure and improve heart health.
A 2019 review of several studies per year found that eating 45 grams of chocolate per week reduced the risk of cardiovascular disease by 11 percent. Eating more than 100 grams of chocolate per week was not associated with the health benefits of high sugar intake.
Another research review found that eating three servings of dark chocolate per week reduced the risk of cardiovascular disease by 9 percent.
According to the study summary, it "shows that chocolate consumption can reduce the risk of coronary heart disease (CHD), stroke, and diabetes." “Consuming chocolate in moderation (1-6 times a week) can be very effective in preventing this debilitating disease.”
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7. Strawberries and blueberries are good for the heart.
Strawberries and blueberries help maintain heart health.
In 2013, a study published in the journal Circulation showed that regular consumption of blueberries and strawberries significantly reduces the risk of heart attacks. Researchers followed more than 90,000 women for 18 years. Women who consumed these berries several times a week had a 34 percent lower risk of heart attack than women who consumed them once a month or less.
Another study published in the American Journal of Clinical Nutrition in 2019 examined the effects of one cup of blueberries per day for six months. Researchers have found that daily consumption of blueberries improves heart health in overweight and obese adults.
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