13 Foods That Can Reduce Heart Attack Risk - 101 Health Fitness (2023)

Heart disease is responsible for over one-third of all deaths worldwide. Diet has a big influence on heart health and can even affect your risk of heart disease. Foods can alter blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease. In today’s article, we’ll show you 13 meals that, according to doctors, can help you avoid a heart attack. Berries, avocados, walnuts, and other fruits and vegetables are included. To learn more, stay tuned till the end.

Avocados

Avocados are strong in monounsaturated fats, which have been linked to lower cholesterol levels and a reduced risk of heart disease. Two groups were studied in one study. One group did not include avocados in their diet, while the other did. The avocado group had lower levels of “bad” LDL cholesterol, especially low, dense LDL cholesterol, which is known to significantly raise the risk of heart disease. Another study of 17,567 adults found that eating avocados on a regular basis reduced the chance of getting metabolic syndrome by half.

Beans

Beans contain resistant starch, which is difficult to digest and fermented by intestinal bacteria. In animal studies, resistant starch has been demonstrated to improve heart health by reducing blood triglyceride and cholesterol levels. Eating beans has also been demonstrated in several studies to reduce some risk factors for heart disease. In 16-person research, eating pinto beans reduced blood triglycerides and “bad” LDL cholesterol. An analysis of 26 studies indicated that a diet rich in beans and legumes lowers LDL cholesterol levels.

Leafy Green Vegetables

Leafy green vegetables like spinach and kale are high in vitamins, minerals, and antioxidants. Vitamin K, which protects your arteries and supports healthy blood clotting, is particularly abundant in them. They also include a high concentration of dietary nitrates, which have been shown to reduce blood pressure, and arterial stiffness, and increase blood vessel cell activity. Several studies have linked increased consumption of leafy green vegetables to a lower risk of heart disease. Increased leafy green vegetable consumption was connected to a 16 percent lower risk of heart disease, according to an analysis of eight research.

Olive Oil

The benefits of olive oil, a component of the Mediterranean diet, on the heart are well established. Olive oil contains antioxidants that can lower inflammation and the risk of chronic disease. It also contains a lot of monounsaturated fatty acids, which have been linked to better heart health in several studies. According to a study of 7,216 adults at high risk for heart disease, those who consumed the most olive oil had a 35% decreased risk of heart disease. Furthermore, eating more olive oil has been associated with a 48% lower risk of dying from heart disease.

Fish Oil and Fatty Fish

Omega-3 fatty acids, which can be found in fatty fish like salmon, mackerel, sardines, and tuna, have been studied extensively for their heart-health benefits. Eating salmon three times a week for eight weeks decreased diastolic blood pressure significantly in a trial of 324 people. Long-term fish consumption was linked to lower total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure in another study. Furthermore, each 3.5-ounce (100-gram) drop in weekly fish consumption was connected to a decrease in the risk of developing cancer. If you don’t eat a lot of seafood, fish oil is another way to get your daily dose of omega-3 fatty acids. Fish oil supplementation has been shown to lower blood triglycerides, improve vascular function, and reduce blood pressure.

Walnuts

Walnuts are high in fiber as well as micronutrients including magnesium, copper, and manganese. Including a few servings of walnuts in your diet can help avoid heart disease, according to research. According to one study, walnuts can cut LDL cholesterol by up to 16 percent, lower diastolic blood pressure by 2–3 mm Hg, and reduce oxidative stress and inflammation. Another study of 365 persons revealed that including walnuts in their diets resulted in decreased levels of LDL and total cholesterol. In various studies, frequent eating of nuts such as walnuts has been related to a lower risk of heart disease.

Berries

Strawberries, blueberries, blackberries, and raspberries are all high in antioxidants, which are beneficial to heart health. Berries are also strong in antioxidants such as anthocyanins, which protect against oxidative stress and inflammation, two factors that increase the risk of heart disease. Several studies have shown that eating a lot of berries can help you live longer and reduce your risk of heart disease. In one study, 27 people with metabolic syndrome who drank a beverage made of freeze-dried strawberries for eight weeks had their “bad” LDL cholesterol drop by 11%. Another study found that eating blueberries on a daily basis boosted the activity of blood vessel lining cells, which help control blood pressure and blood clotting.

Dark Chocolate

Flavonoids, which are antioxidants that can help improve heart health, are abundant in dark chocolate. Chocolate consumption has been related to a lower risk of heart disease in several studies. People who ate chocolate at least five times a week had a 57 percent lower risk of coronary heart disease than those who didn’t, according to one significant study. Another study found that eating chocolate at least twice a week was associated with a 32% decreased risk of calcified plaque in the arteries.

Whole Grains

Whole grains contain nutrient-dense components such as germ, endosperm, and bran. Whole grains include more fiber than refined grains, which may aid in the reduction of “bad” LDL cholesterol and the prevention of heart disease. Adding more whole grains to your diet has been found to boost heart health in several studies. According to a study of 45 studies, eating three more servings of whole grains per day reduced the risk of heart disease by 22 percent. According to another study, eating at least three servings of whole grains dropped systolic blood pressure by about 6 mmHg, which is enough to lower the risk of stroke by 25%.

Almonds

Almonds are nutrient-dense, containing a wide range of vitamins and minerals that are beneficial to heart health. They’re also strong in monounsaturated fats, which are good for your heart, as well as fiber, two important nutrients that can help you avoid heart disease. According to a study, almonds may also help decrease cholesterol levels. In one study, eating 43 grams of almonds daily for six weeks reduced belly fat and “bad” LDL cholesterol levels, both of which are risk factors for heart disease.

Tomatoes

Tomatoes are high in lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help to neutralize harmful free radicals, lowering oxidative damage and inflammation, which can both lead to heart disease. A lack of lycopene has been linked to a higher risk of heart attack and stroke. A high intake of lycopene-rich foods has been associated with a lower risk of heart disease and stroke, according to a study. In another study, 50 overweight women who ate two raw tomatoes four times a week had higher levels of “good” HDL cholesterol.

Garlic

For generations, garlic has been utilized as a natural remedy for a variety of ailments. Garlic’s substantial therapeutic effects have now been confirmed by research, which found that garlic can even help improve heart health. This is owing to the presence of allicin, a chemical thought to have a wide range of therapeutic qualities. In one trial, garlic extract in doses of 600–1,500 mg daily for 24 weeks was found to be as effective at lowering blood pressure as a standard prescription drug. Researchers determined that garlic can reduce total cholesterol by 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in persons with high cholesterol as a result of many trials.

Edamame

These are likely to have been served as an appetizer in an Asian restaurant. Soybeans are known as edamame in Japanese. Soy protein can aid with cholesterol reduction. Edamame also contains 8 grams of heart-healthy fiber per cup. You’d need around four slices of whole wheat bread to get that much fiber. Boil frozen edamame before serving heated in the pods. A delightful snack is removing the tasty beans from the tough pod.

As new information emerges, the link between nutrition and heart disease becomes stronger. What you consume has a big impact on your heart’s health, from blood pressure and swelling to cholesterol levels and lipids. If eaten as part of a nutritious, well-balanced diet, these heart-healthy foods can help keep your heart in good shape and lower your risk of heart disease.