Every 42 seconds, a person in the United States dies from heart disease. Cardiovascular disease is the leading global cause of death. As of this year, more than 17.3 million people die each year from the disease. From 2003 to 2013, the number of people who died from heart disease decreased by 38 percent, but risk factors are still high. With that being said, a healthy diet is essential to keeping the heart healthy and protected. Certain foods provide a variety benefits to the heart, including things like lowering blood pressure and keeping cholesterol in check.
Below are a few food items that can affect you heart health for the better. Next time you’re out grocery shopping, add these items to your list!
- Avocadoes – This fruit is full of healthy monounsaturated fats that help lower “bad” cholesterol; it is also a good source for potassium, which is known to be good at controlling blood pressure. Avocadoes also have a lot of fiber that helps the body absorb other antioxidants. The carotenoids in this fruit have been known to help lower the risk of dying from cardiovascular disease. Lastly, they have an anti-inflammatory effect in the body, which can help keep arteries from hardening.
- Berries – This fruit is full of antioxidants, especially raspberries, which are full of polyphenols that help rid the body of damaging free radicals within while also relaxing blood vessels as they increase the amount of nitric oxide in the body. Berries are also loaded with fiber and vitamin C, which are known to help lower a person’s risk of stroke. Berries also: increase good cholesterol (HDL), lower bad cholesterol (LDL), lower blood pressure, and fight off inflammation in the body.
- Walnuts – If a person eats 2 ounces of walnuts each day, blood vessel function has been shown to improve among people with diabetes. If a person consumes around 5 ounces of walnuts (or even pistachios, almonds cashews) a week, his or her risk of heart disease is cut in half. Since walnuts are full of monounsaturated fats, they help lower LDL cholesterol and raise HDL cholesterol.
- Oatmeal – Oatmeal is made up of whole grains that help decrease the risk of heart disease and stroke. Beta-glucan, a fiber found in oats, lowers LDL cholesterol.
- Yogurt – Low-fat yogurt has been known to help the body absorb power antioxidants, vitamins, fiber, and probiotics, which isn’t just good for heart health, but for the body’s health overall. Yogurt is also known to protect against gum disease, which can increase a person’s risk of heart disease. Being a dairy product, yogurt is a good source of potassium, which helps lower blood pressure.
Other Heart Healthy Foods:
Chickpeas
Legumes
Flaxseed
Chia seeds
Salmon
Olive oil
Dark Chocolate
Red/black grapes
Unsalted almond butter
Tomatoes
Quinoa
Heart health is extremely important for a long, healthy life. High-fat and high-sodium diets can increase a person’s chances of having high blood pressure and cholesterol, which are two big risk factors that can lead to heart disease. By cleaning up your diet, you’re decreasing you chances of having heart problems – even small diet changes can make a big difference and impact on your health.
If you’re interested in improving your diet or worried about you risk for heart disease, contact Dr. Kordonowy at Internal Medicine, Lipids, and Wellness Practice of Fort Myers today at 239-362-3005, Ext. 200. Dr. Kordonowy offers comprehensive dietary consults with a registered dietitian.
