Top 5 Heart Healthy Foods | Propel Physiotherapy

When it involves eating, not all foods are created equal. especially , when it involves eating to scale back the danger of disorder , there are clear winners and losers. As we attempt to bring attention to cardiovascular health and what we will to scale back our risk of disorder during heart health month, we are taking a better check out heart healthy foods and people foods to avoid.

Heart disease affects approximately 2.4 million Canadian adults, and is that the second leading explanation for death in Canada. the present body of evidence shows that a diet high in fiber, antioxidants, vitamins, minerals, polyphenols, monounsaturated, and polyunsaturated fatty acids and low in salt, sugar , saturated, and trans fats are healthy and supportive of our heart (1).

In more general terms, this translates to a high intake of fruits, vegetables, legumes, fish and seafood, nuts, seeds, whole grains, and vegetable oils (mainly, extra virgin olive oil). To be more specific, here we zone in on the highest 5 heart healthy foods to incorporate in your diet to assist support cardiovascular health!

Nutrition for a Healthy Heart

  1. Dark Leafy Green Vegetables
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Leafy green vegetables like spinach, kale and collards are an excellent source of vitamin K , which helps protect your arteries and promote proper blood coagulation (2). They’re also high in dietary nitrates, which are shown to scale back vital sign , decrease arterial stiffness and improve the function of cells lining the blood vessels (3).

One analysis of eight studies found that increasing leafy green vegetable intake was related to up to a 16% lower incidence of heart condition (4). Another study in 29,689 women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart condition (5).

To get your greens in your diet eat many salads, incorporate spinach in your morning omelet, and dark leafy greens in your smoothies.

  1. Berries
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You can’t fail with natures like candy – berries. Strawberries, blueberries, blackberries and raspberries are full of important nutrients that play a central role in heart health.

Berries also are rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation. they’re also high in fiber which helps to support healthy blood glucose levels both of which may help reduce the event of heart condition (6).

One study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control vital sign and blood coagulation (7).

Additionally, an analysis of twenty-two studies showed that eating berries was related to reductions in “bad” LDL cholesterol , systolic vital sign , body mass index and certain markers of inflammation (8).

Eat your berries on salads, in your yoghurts or oatmeal, in smoothies, or on their own… you can’t go wrong!

  1. Fatty Fish and animal oil
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Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which are studied extensively for his or her heart-health benefits.

The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week. A serving is 3.5 ounce cooked, or about ¾ cup of flaked fish.

Interestingly enough each 3.5-ounce (100-gram) decrease in weekly fish consumption was related to a 19% higher likelihood of getting one additional risk factor for heart condition , like high vital sign , diabetes or obesity (9).

Another study showed that eating fish over the future was linked to lower levels of total cholesterol, blood triglycerides, fasting blood glucose and systolic vital sign .

However, there’s one catch you would like to avoid eating those fish with the potential for the very best level of mercury contamination (such as shark, swordfish, cavalla or tilefish). Eat a spread of fish and shellfish that are lower in mercury (such as canned light tuna, salmon, pollock, and catfish).

  1. bittersweet chocolate
    heart healthy foods bittersweet chocolate Propel Physiotherapy

Dark chocolate is rich in antioxidants like flavonoids, which may help boost heart health and a lower risk of heart condition .

For all the chocolate lovers out there, you’ll be pleased to understand that one large study showed that those that ate chocolate a minimum of five times per week had a 57% lower risk of coronary heart condition than non-chocolate eaters (10).

Another study found that eating chocolate a minimum of twice per week was related to a 32% lower risk of getting calcified plaque within the arteries (11).

In addition to having antioxidant qualities, the Cleveland Clinic indicates that flavanols found in cocoa and chocolate produce other potential influences on vascular health, like lowering vital sign , improving blood flow to the brain and heart, and making blood platelets less sticky and ready to clot.

It is important to means that these studies weren’t supported candy bars that are crammed with sugars and other artificial flavourings, preservatives or colourings but bittersweet chocolate . So make certain to select a high-quality, bittersweet chocolate with a cocoa content of a minimum of 70%, and moderate your intake to form the foremost of its heart-healthy benefits.

  1. Green Tea
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Green tea is crammed with polyphenols and catechins, which may act as antioxidants to stop cell damage, reduce inflammation and protect the health of your heart. It also has fat burning properties and features a calming effect on the systema nervosum .

According to one review of 20 studies, a better intake of tea catechins was related to significantly lower levels of LDL and total cholesterol (12).

What’s more, an analysis including 1,367 people showed that tea decreased both systolic and diastolic vital sign (13).

Another small study found that taking tea extract for 3 months reduced vital sign , triglycerides, LDL and total cholesterol, compared to a placebo (14).

So switch out that coffee for your greet tea and your heart will love you for it!

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