10 Foods With Cardioprotective Benefits

Maintaining a heart-healthy diet is crucial for supporting cardiovascular function and lowering the risk of heart disease. By including more nutrient-rich foods in your meals, you can enhance heart health and overall well-being. Here are 10 foods to consider for optimal heart health:

Salmon and Tuna:

Fatty fish like salmon and tuna are rich in omega-3 fatty acids, which help lower blood pressure and reduce inflammation, supporting heart health (1).

 

 

Leafy Greens:

Vegetables like spinach and kale are packed with vitamins, minerals, and antioxidants that support heart health by lowering blood pressure and improving arterial function. Vitamin K helps calcium stay out of the arteries, and mianly found in leafy greens, and in natto.

Whole Sprouted Grains:

Foods like quinoa, brown rice, and sporuted lentils are high in fiber, vitamins, and minerals that can help lower cholesterol levels and regulate blood sugar, promoting heart health. Avoid grains that spike inflammation like unsprouted wheat, barley, and refined unsprouted nut flours.

Berries: 
Blueberries, strawberries, and other berries are rich in antioxidants and fiber, offering heart-protective benefits such as reducing inflammation and improving heart function (3).

 

 

Nuts:

Including walnuts, pecans, or pistachios in your diet can provide healthy fats, protein, and fiber that support heart health by reducing cholesterol levels and inflammation.Almonds are a great source of plant sterols, fiber, Vitamin E, and heart-healthy fats. They may help lower cholesterol levels and provide essential nutrients for heart health (2).

Olive Oil:

Extra virgin olive oil is a heart-healthy fat that can lower inflammation, improve cholesterol levels, and reduce the risk of heart disease when used in cooking or salad dressings.

 

Avocados:

Avocados are a good source of monounsaturated fats, fiber, and potassium, which can help lower bad cholesterol levels and support overall heart function.

 

 

Eggs:

Contrary to popular opinion, and even misguided expert advice, the cholesterol from eggs in not harmful unless damaged by heat, and the phospholipids are actually protective of the arteries.(5). For some people, however, eggs can raise their LDL cholesterol, but again, this may be due to the method of cooking used, or combination with other toxic ingredients like seed oils.

Chocolate:

Chocolate with a high cocoa content contains flavonoids that can improve heart health by lowering blood pressure, improving blood flow, and reducing the risk of cardiovascular issues (4). 

 

Green Apples:

Green apples are a significant source of the malic acid form of magneisum, which is one of the most heart protective types of magnesium. They are also chock full of fiber and polyphenols, providing multiple heart-protective functions in the body. Green apples are also commonly used in digestion and liver cleansing.  

Incorporating these heart-healthy foods into your diet can enhance cardiovascular health and reduce the risk of heart disease. Choosing a variety of nutrient-dense foods can provide significant long-term benefits for your heart and provide a wide array of additional benefits as well. .

 

 

Sources

1. Li, Z. H., Zhong, W. F., Liu, S., Kraus, V. B., Zhang, Y. J., Gao, X., ... & Mao, C. (2020). Associations of habitual fish oil supplementation with cardiovascular outcomes and all cause mortality: evidence from a large population based cohort study. bmj, 368.

2. Morvaridzadeh, M., Qorbani, M., Shokati Eshkiki, Z., Estêvão, M. D., Mohammadi Ganjaroudi, N., Toupchian, O., ... & Ziaei, S. (2022). The effect of almond intake on cardiometabolic risk factors, inflammatory markers, and liver enzymes: A systematic review and meta‐analysis. Phytotherapy Research, 36(12), 4325-4344.

3. Martini, D., Marino, M., Angelino, D., Del Bo’, C., Del Rio, D., Riso, P., & Porrini, M. (2020). Role of berries in vascular function: A systematic review of human intervention studies. Nutrition Reviews, 78(3), 189-206.

4. Tan, T. Y. C., Lim, X. Y., Yeo, J. H. H., Lee, S. W. H., & Lai, N. M. (2021). The health effects of chocolate and cocoa: A systematic review. Nutrients, 13(9), 2909.

5. Rosenson, R. S., & Song, W. L. (2019). Egg yolk, source of bad cholesterol and good lipids?. The American Journal of Clinical Nutrition, 110(3), 548-549.