What Are Healthy Foods For Your Heart?

The choices you make in your diet can have a powerful impact on your heart. Certain foods and beverages have nutrients and natural compounds that can lower cholesterol, maintain healthy blood vessels and protect your heart.

Here are the top picks for heart-smart foods to eat often.

Leafy green vegetables

All vegetables are nutritious, but dark, leafy greens like spinach, kale, Swiss chard and collard greens are especially rich in vitamins, minerals and antioxidants that promote healthy blood clotting, lower blood pressure, and protect your heart and blood vessels.

Avocados

This creamy, satisfying fruit is full of heart-healthy, unsaturated fats. Replacing foods like butter, margarine, cheese or processed meat with avocado can reduce your risk of heart disease.

Fresh or frozen berries

Colorful blueberries, strawberries, raspberries and blackberries contain polyphenols, antioxidants that reduce inflammation, protect blood vessels and lower your risk of cardiovascular disease.

Oats and barley

These whole grains are full of soluble fiber, which helps reduce LDL (bad) cholesterol. Soluble fiber also slows digestion and keeps you feeling full for longer, which can promote weight loss.

Beans (legumes)

Chickpeas; lentils; black, pinto, kidney and white beans; and all other dried beans or legumes are heart-smart superfoods. They’re full of plant protein, cholesterol-lowering soluble fiber, and many other nutrients that support your heart, blood vessels and blood pressure.

Fatty fish

Oily fish, such as salmon, sardines, mackerel and rainbow trout are excellent sources of omega-3 fats (fish oil). These essential fatty acids can help reduce blood pressure and triglyceride levels.

Nuts and seeds

All nuts and seeds are excellent sources of unsaturated, heart-healthy fats that can improve your cholesterol. They also contain significant antioxidants to reduce inflammation and protect your heart and blood vessels from oxidative damage.

Olive oil

Olive oil is an essential ingredient in the Mediterranean diet, and extensive research supports its benefits for heart health.

Tea

According to a 2021 study published in the “Annals of Medicine,” drinking two cups of unsweetened brewed green or black tea each day can reduce the risk and progression of cardiovascular disease.

The bottom line

When it comes to heart health, food is medicine, so try to incorporate as many of these foods as possible into your regular diet. If you are taking blood thinners or other medications, talk to your physician before making substantial changes to your diet; some foods can change the effectiveness of those medications. Make sure you stay on top of your heart and overall health by getting regular wellness checks and notifying your doctor about any heart-related symptoms.

Dr. David Caparrelli has more than 20 years of experience in both cardiac and vascular surgery.

To make an appointment with Luminis Health Heart Surgery, call 443-481-1358. Learn more at www.luminis.health/heartsurgery.