Heart disease is the leading cause of death in the United States. According to CDC, more than 600,000 Americans die of heart disease each year. That’s one in every four deaths. (1)
One of the main causes of heart attack is plaque build up in the arteries around the heart. When this happens, the arteries get narrower over time, eventually blocking the flow of oxygen-rich blood from reaching the heart muscle. (2)
Several risk factors play an important role in determining whether or not you’re likely to develop heart disease. Some risk factors, such as age and family history of early heart disease, can’t be changed.
Major risk factors for a heart attack that you can control include smoking, overweight and obesity, high blood pressure, high cholesterol, diabetes, an unhealthy diet, and lack of physical activity. (3)
If you’re trying to restore or maintain a healthy heart, there are a variety of foods that can help to unclog arteries of plaque build-up, lower your blood pressure, and reduce inflammation – the main culprits of cardiovascular illness.
Many of the foods on this list contain healthy fats, antioxidants, and soluble fiber which are great not only for your heart, but also to promote healthy skin, hair, hormone production, and nutrient absorption. You can feel better, have more energy, and improve your heart health without the use of toxic chemicals.
1. Salmon
Salmon has essential fatty acids that can reduce the level and prevent the occurrence of cholesterol and triglycerides in the blood and inflammation. Mackerel, herring, and tuna are also great for this.
2. Orange Juice
Rich in antioxidants which are great for healthy blood vessels. Also right in vitamins and nutrients for general health.
3. Coffee
There has been numerous studies that show coffee is good for heart health. It has been suggested that drinking regular cups of coffee can reduce your risk of a heart attack by 20%.
4. Nuts
Nuts great for regulating cholesterol, which is essential for heart health. They are also rich in good fats which are good for your heart.
5. Persimmon
Rich in fiber and healthy sterols, which are good for reducing cholesterol levels.
6. Turmeric
Turmeric has proven itself to have powerful anti-inflammatory properties which are beneficial to heart health.
7. Green Tea
Green tea is rich in catechin, a potent antioxidant that can support the metabolism and reduce the absorption of cholesterol.
8. Cheese
Cheese taken in small amounts can reduce the levels of cholesterol in the blood and the blood pressure.
9. Watermelon
Watermelon supports the production of nitric oxide which are essential to the health of the blood vessels.
10. Whole Grain
Whole grains help you break down the cholesterol that has the potential to build up in the blood, and that has already built up.
11. Cranberries
An excellent source of potassium, if you drink the cranberry juice on a regular basis, you can reduce the levels of bad cholesterol and increase the levels of the good cholesterol.
12. Seaweed
Seaweed is full of nutrients, including minerals, proteins, vitamins, antioxidants, and carotenoids. Good for reducing cholesterol.
13. Cinnamon
The spice is know to help prevent cholesterol build up in the arteries.
14. Pomegranate
Pomegranate is known to promote the production of nitric oxide in a natural way, which improves blood circulation.
15. Spinach
Full of potassium and folic acid, which are essential to reducing blood pressure.
16. Broccoli
Rich in vitamin K and highly beneficial in reducing the blood pressure and the levels of bad cholesterol in the blood.
17. Olive Oil
A staple of the Mediterranean diet which is famous for heart health, it is rich in healthy fats and helps in the reduction of the levels of cholesterol.
18. Asparagus
Can help prevent the clogging up of veins, inflammation and lower the levels of cholesterol in your blood. .
19. Blueberries
Blueberries are packed with nutrients, including potassium, which is helpful for controlling cholesterol.
20. Avocado
Avocado is special because it is rich in monounsaturated fats, the best kind of fat for your heart.
Sources:
1) https://www.cdc.gov/heartdisease/facts.htm
2) https://www.nhlbi.nih.gov/health/health-topics/topics/heartattack/causes
3) https://www.nhlbi.nih.gov/files/docs/public/heart/heart_attack_fs_en.pdf
IMAGE: SHUTTERSTOCK
