Top 8 Foods That Protect Your Heart and Promote Cardiovascular Health (Part Two):

Last week, we began looking at various foods that have been scientifically shown to improve cardiovascular health. Leafy greens, whole grains, berries and avocados have been shown to lower bad cholesterol, raise good cholesterol, and lower blood pressure. Today, I am going to discuss 4 more foods that will keep your blood pumping and your veins youthful and clear.

5. Walnuts and almonds:

If you are a lover of nuts, the great news is that they are great for heart health—particularly walnuts and almonds, and regularly eating nuts is associated with a decreased risk of heart disease[i].

Walnuts are rich in fibre as well as micronutrients such as magnesium, copper and manganese. Multiple studies have demonstrated the benefits of incorporating walnuts in your diet.

One study showed that consuming walnuts can reduce LDL (bad) cholesterol readings by up to 16%, lower diastolic blood pressure by 2-3mm Hg and decrease both oxidative stress and inflammation[ii].

Almonds are a very nutrient-dense nut, containing a litany of vitamins and minerals that are vital to good heart health. They are high in the same monounsaturated fats that make avocados so great for the heart. Like walnuts, they are also high in fibre.

Almonds are wonderful for helping with cholesterol readings. One study of 48 people with high levels of cholesterol demonstrated that eating just 43 grams of almonds each day for 6 weeks reduced both belly fat and levels of LDL (bad) cholesterol, both of with are risk factors for heart disease[iii].

Other studies have shown that they decrease LDL and total cholesterol readings[iv], and reduce plaque build-up to keep the arteries clear[v].

6. Beans:

Beans, beans, the magical fruit. The more you eat, the more…

Beans are great for overall health, containing resistant starch which is fermented by the beneficial gut bacteria. Resistant starch can improve heart health, as it decreases levels of triglycerides and cholesterol in the blood[vi]. Considering this, it should come as no surprise that eating beans can reduce risk factors for heart disease. They have been shown to reduce blood pressure and inflammation, two risk factors for heart disease[vii].

Beans are also high in protein, and keep you full. Therefore, they can be a helpful and tasty tool for weight management, which can help with heart disease.

7. Tomatoes:

Tomatoes are high in a natural plant pigment called lycopene. Lycopene is rich in antioxidants which can neutalise free radicals that can prevent inflammation and oxidative damage. Both of these can increase the risk of heart disease.

One review of 25 studies showed that a regular consumption of lycopene-rich foods was associated with a reduced risk of heart disease and stroke[viii].

Another study showed that eating 2 raw tomatoes four times a week increased levels of DHL (good) cholesterol[ix]. Higher levels of HDL cholesterol can help to remove plaque and LDL (bad) cholesterol from the arteries, to protect cardiovascular health.

8. Seeds:

Seeds such as flaxseeds, hemp seeds and chia seeds are high in omega-3 fatty acids and fibre, essential to heart health.

Science has shown that including such seeds in your diet can lower inflammation, cholesterol, blood pressure and triglycerides, thus lowering many risk factors for heart disease.

Hemp seeds, for example, are high in arginine, an amino acid that has been linked with a reduction in certain inflammatory markers in the blood.

Flaxseed can help to control cholesterol and blood sugar levels. One study in hypertensive patients revealed that eating 30 grams of flaxseed each day for 6 months decreased both systolic and diastolic blood pressure[x], while another demonstrated that they could reduce cholesterol[xi].

Animal studies on chia seeds have found that they have the ability to lower blood triglyceride levels and increase HDL (good) cholesterol[xii].

One of the best things we can do for our health is to be mindful of our diet. Ensuring that it is rich in the foods that science has shown to be beneficial to cardiovascular wellness will help us to live longer and healthier lives.

[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696988/

[ii] https://pubmed.ncbi.nlm.nih.gov/24500935/

[iii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330049/

[iv] https://pubmed.ncbi.nlm.nih.gov/21114415/

[v] https://pubmed.ncbi.nlm.nih.gov/26269239/

[vi] https://pubmed.ncbi.nlm.nih.gov/14598916/

[vii] https://pubmed.ncbi.nlm.nih.gov/23398387/

[viii] https://pubmed.ncbi.nlm.nih.gov/28799780/

[ix] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735277/

[x] https://pubmed.ncbi.nlm.nih.gov/24126178/

[xi] https://pubmed.ncbi.nlm.nih.gov/22305169/

[xii] https://pubmed.ncbi.nlm.nih.gov/17356263/

5. Walnuts and almonds:

6. Beans:

7. Tomatoes:

8. Seeds:

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