Despite continuing advancements in modern medicine, heart disease is still the leading cause of death in America. An estimated 610,000 Americans die every single year from heart disease. This equates to one in every four deaths. That’s a seriously worrying statistic.
While the facts may be alarming, the solutions are not so hard to come by. More than anything else, your risk of cardiovascular disease (which includes stroke and heart attacks) is determined by diet. Seeking out heart-healthy foods is your best defense against cardiovascular complications. In fact, research indicates that up to 70 percent of heart disease cases are preventable with smart food choices.
And the beauty of eating heart-healthy foods is that they not only taste great, but support your overall health as well. But in order to really make a difference, you need to eat a wide variety of foods which support healthy cardiovascular function. To help you achieve this potentially life-saving goal, here are 14 foods which you should probably make a point of eating.
1. Liver
Let’s start things off with a food which may be a little hard to swallow, but which is so nutritionally dense that there’s no viable excuse not to eat it. Liver! You either love it or hate it (most people hate it), but no-one can argue that it isn’t good for your health. Liver is easily one of the most important heart-healthy foods, due to its high concentrations of cardiovascular-supporting fats, minerals, vitamins and antioxidants. Almost all of the nutrients in the animal is concentrated in the liver, making it one seriously health-promoting superfood.
The liver in your supermarket usually comes from either chicken, beef or lamb. Beef is the strongest of the three — and the hardest to choke down. Chicken livers aren’t half bad if they’re fried up in some coconut oil with a light dusting of almond flour. Lamb livers are surprisingly mild. We always have a few pre-chopped lamb livers in the freezer to throw in meals where it can be “concealed,” like stews, pies and curries.
2. Wild-caught salmon
While most of the Western world has caught on to the fact that salmon is a great heart-healthy food, many people still don’t realize that this is only the case if that salmon isn’t farmed. Wild-caught salmon has amazingly high levels of heart-supporting omega-3 fatty acids. But farmed salmon typically has a much higher percentage of inflammatory omega-6 fatty acids.
For this reason, it’s important to check the labeling and make sure that it says “wild,” “wild caught,” or “sustainably caught.” Also, try to go for the Pacific varieties. The Atlantic salmon fishery was exhausted a long time ago, meaning any “Atlantic salmon” you buy now is almost always farmed.
A 2004 study published in the journal Science analyzed over two metric tons of farmed and wild salmon from around the world. The analysis showed that concentrations of organochlorine contaminants “are significantly higher in farmed salmon than in wild.” Researchers went on to conclude that “consumption of farmed Atlantic salmon may pose health risks that detract from the beneficial effects of fish consumption.” Stick to wild salmon — your heart will thank you for it.
3. Mackerel
While we’re on the topic of heart-healthy fish, why not tuck into some mackerel? Sure, it may taste a little on the strong side, but mackerel has even higher percentages of omega-3s than wild salmon! You’re even better off having mackerel once a week than popping fish oil pills every day. The vitamins and minerals found in mackerel help your body to more effectively absorb and utilize the fatty acids. The best news is that mackerel is virtually never farmed, so you know you’re getting wild-caught fish every time.
4. Chia seeds
5. Walnuts
Walnuts happily represent on behalf of the nut contingent, providing plenty of omega-3, fiber, vitamin E, folate, antioxidants and polyunsaturated fats. Not only that, they’re loaded with protein, making them a true cardiovascular-supporting superfood. Just make sure to get raw, unsalted walnuts.
6. Almonds
Almonds aren’t too far behind walnuts on the heart-healthy scale, providing a significant amount of omega-3 fatty acids and a range of other important vitamins and minerals. With plenty of protein, they also make a great filling snack. Some people find them more palatable than their bitter cousins (walnuts).
7. Blueberries
Everyone knows that blueberries are good for your health. It’s true that they’re also amazing for your heart. These cheeky little numbers are packed full of resveratrol, an antioxidant that has been linked to treatment of cancer, cardiovascular disease and neurodegenerative diseases. Blueberries also contain plenty of flavonoids, which are antioxidants that help to prevent the development of coronary disease. The non-organic varieties are often thoroughly doused in chemicals, so try to get your hands on organic blueberries.
8. Apples
Apples are perfectly suited for maintaining a healthy heart. They contain plenty of vitamins and nutrients which support a strong cardiovascular system. Among these nutrients are polyphenols, which are antioxidants that prevent oxidation of cholesterol in your blood. Apples also contain high concentrations of pectin, which helps to block the absorption of cholesterol. They also contain fiber, which keeps you regular and prevents excessive buildup of cholesterol in your system.
A 2009 study published in the Journal of Horticultural Science and Biotechnology analyzed nine human studies relating to apple consumption and cardiovascular disease. The analysis showed that there was an average decrease in cholesterol of five to eight percent from eating apples. In turn, this was responsible for a significant lowering in cardiovascular disease risk. The researchers suggested that “the major mechanism behind the cholesterol-lowering effect of apples involves an increased clearance of plasma cholesterol due to enhanced faecal excretion of bile acids and cholesterol.” Charming.
Remember, however, that most of the goodness in apples actually lies in their skin… so don’t throw those peels away!
9. Dark chocolate
There’s a reason why we always have at least a couple of blocks of dark chocolate in the house — and it’s not just for the taste factor! In addition to providing a delicious, low-sugar snack, eating dark chocolate can lower blood pressure and increase blood flow. This is achieved when the high concentrations of flavonols in all that cacao relax your arteries, allowing your blood to flow more freely. Remember, stick to chocolate that has at least 72 percent cocoa solids. Avoid anything with added vegetables oils or artificial flavors.
10. Broccoli
Few people can dispute the health benefits of broccoli. It’s high in fiber, low in cholesterol, absolutely loaded with heart-healthy antioxidants and other nutrients. It has plenty of essential minerals as well. Not a bad combination for a curious green flower!
11. Brussels sprouts
Brussels sprouts hail from the same family as broccoli. They have many of the same great health benefits as well. These slightly freaky-looking sprouts are loaded with heart-healthy goodness, including anti-inflammatory compounds and free radical-fighting antioxidants and plenty of other great stuff. All of which combine to make Brussels sprouts one seriously heart-friendly Brassica.
12. Green tea
The health experts are always harping on about how you need more green tea in your life — and they might just have a point. As far as beverages go, green tea has to have one of the highest concentrations of antioxidants for any drink, and that’s great news for your heart. A 2006 study sought to draw links between green tea and reduced mortality in over 40,000 Japanese adults. Researchers found that participants who drank green tea on a regular basis had a much lower risk of dying from cardiovascular disease than those who didn’t. Enough said.
13. Avocados
Come on. Do we really need to tell you that avocados are good for your heart? Sure, they’re high in fat, but it’s the most heart-healthy fat you can get your hands on! Avocados contain high concentrations of monounsaturated fats, considered by some as “good fats.” These guys help to not only keep you satiated for longer, but also lower cholesterol and prevent blood clots. Both of which are pretty crucial for maintaining a healthy heart.
14. Oranges
Oranges often turn up in health blogs on a regular basis, and for good reason. In addition to being a great source of pectin, which helps to avoid cholesterol issues, oranges are also a source of vitamin C. Research shows that this important antioxidant lowers your risk of stroke and even helps to reduce cholesterol. Oranges are also anti-inflammatory and contain hesperidin, a compound which has been proven to lower blood pressure.
— Liivi Hess
To get you well and truly on the road to cardiovascular success, here are a few more tips for maintaining a healthy heart.