What foods are good for the cardiovascular system?

Articles Jul 29, 2020 11:24

Cardiovascular disease accounts for nearly a third of all deaths worldwide. Diet plays a major role in heart health and may affect the risk of heart disease. So what to eat is good for the heart? What foods do you need to avoid?

Cardiovascular disease accounts for nearly a third of all deaths worldwide. Diet plays a major role in heart health and may affect the risk of heart disease. In fact, certain foods can affect blood pressure, triglycerides, cholesterol levels and inflammation - all of which are risk factors for heart disease.

A heart-healthy diet includes: plenty of fruits and vegetables, lean meats, skinless poultry, nuts and seeds, fish, grains, vegetable oils (such as olive oil), low-fat dairy products, eggs,

As a rule of thumb, make sure your meals are nutritious and contain a variety of vegetables.

Fish is one of the best foods for your heart, but you need to choose the right type. Oily fish is considered to be the best because it contains omega-3 fatty acids that help lower cholesterol and enhance blood vessel health.

As for beverages, it is best to use water. You can also enhance the taste of water by cutting a lemon, cucumber or berry and adding it to the water for a completely natural flavor.

What foods are good for the cardiovascular system?

The food good for the cardiovascular system

1. Vegetables

Leafy greens like spinach, kale and collard greens are famous for their wealth of vitamins, minerals and antioxidants - a heart-healthy food. In particular, they are an excellent source of vitamin K, which helps to protect the arteries and promote proper blood clotting.

They are also high in dietary nitrate, which has been shown to lower blood pressure, reduce arterial stiffness, and improve the function of blood-vessel lining cells.

An analysis of eight studies found that increasing the intake of green vegetables was associated with a lower incidence of heart disease by 16%. Another study in 29,689 women found that large amounts of leafy greens were associated with a significantly lower risk of coronary heart disease.

2. Whole grains

Adding to a heart-healthy food is whole grains, including all three of the nuts' richest nutrients: sprouts, endosperm and bran. Common whole grains are whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Compared to refined grains, whole grains have more fiber, which can help lower harmful LDL cholesterol and reduce the risk of heart disease.

An analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease.

Similarly, another study found that eating at least three servings of whole grains significantly reduced systolic blood pressure by 6 mmHg, enough to reduce the risk of stroke by about 25%.

What foods are good for the cardiovascular system?

3. Berries

Strawberries, blueberries, and raspberries all contain important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which help protect against oxidative stress and inflammation that contribute to the development of heart disease.

Studies show that eating a lot of berries may reduce a number of risk factors for heart disease.

One study found that eating blueberries daily improves the function of blood-lined cells, which helps control blood pressure and blood clotting.

In addition, an analysis of 22 studies found that eating berries was linked to lower LDL cholesterol, a type of systolic blood pressure, body mass index and certain inflammatory markers.

4. Avocado

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to lower cholesterol levels and a lower risk of heart disease.

Avocados are also rich in potassium, a nutrient essential for heart health. In fact, just one avocado provides 975 milligrams of potassium, or about 28 percent of the amount you need in a day.

Providing at least 4.7 grams of potassium per day can lower blood pressure by an average of 8.0 / 4.1mmHg, which is associated with a 15% lower risk of stroke.

What foods are good for the cardiovascular system?

5. Fatty fish and fish oil

Fatty fish like salmon, mackerel, sardines and tuna contain omega-3 fatty acids, which have been extensively studied for their cardiovascular health benefits.

In a study of 324 people, eating salmon three times a week for eight weeks significantly reduced diastolic blood pressure.

Another study found that eating fish for a long time was associated with lower total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.

If you don't eat seafood a lot, fish oil is another option to get your daily intake of omega-3 fatty acids.

Fish oil supplements have been shown to lower blood triglycerides, improve arterial function and lower blood pressure. Other omega-3 supplements such as krill oil or algae oil are popular alternatives.

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6. Walnuts

Walnuts are an excellent source of fiber and micronutrients like magnesium, copper and manganese. Research shows that incorporating several portions of walnuts in your diet may help protect against heart disease.

According to one review, eating walnuts can reduce up to 16% of LDL cholesterol, reduce diastolic blood pressure to 2-3mmHg and reduce oxidative stress and inflammation. Interestingly, several studies have also found that regular consumption of nuts like walnuts is associated with a lower risk of heart disease.

What foods are good for the cardiovascular system?

7. Beans

Beans contain resistant starch, which fights digestion and is fermented by beneficial bacteria in your gut.

According to some animal studies, resistant starches can improve heart health by lowering blood triglyceride and cholesterol levels. Numerous studies have also found that eating beans may reduce certain risk factors for heart disease.

Moreover, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease.

8. Dark chocolate

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health.

One large study found that people who ate chocolate at least five times a week had a 57% lower risk of coronary heart disease than those who didn't eat chocolate.

Another study found that eating chocolate at least twice weekly was associated with a 32% lower risk of calcified plaque in arteries.

However, chocolate may contain a lot of sugar and calories, which can greatly reduce its health-promoting properties.

Choose high quality dark chocolate with a cocoa content of at least 70% and adjust your consumption to make the most of its health benefits.

What foods are good for the cardiovascular system?

9. Tomatoes

Tomatoes contain lycopene, a natural plant pigment that has powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, prevent oxidative damage and inflammation, both of which can contribute to heart disease.

Low blood lycopene levels are associated with an increased risk of heart attack and stroke. A review of 25 studies found that large amounts of lycopene-rich foods were linked to a reduced risk of heart disease and stroke.

Another study in 50 overweight women found that eating two raw tomatoes four times a week increased HDL good cholesterol levels. Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from arteries to keep your heart healthy, fighting heart disease and stroke.

10. Almonds

Almonds are extremely nutritious with a long list of vitamins and minerals that are important for heart health. They are also a good source of heart-healthy monounsaturated and monounsaturated fats, two important nutrients that may help protect against heart disease.

Research shows that eating almonds can also have a strong impact on your cholesterol levels.

A study in 48 people with high cholesterol found that eating 1.5 ounces (43 grams) of almonds daily for six weeks reduced belly fat and bad LDL cholesterol levels, two risk factors for heart disease.

However, be aware that almonds are very nutritious, they are also high in calories. Measure the amount of almonds in your diet to avoid overeating.

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