10 Foods That Can Improve Your Heart Health

 According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the US.

A healthy lifestyle can help to prevent many cardiovascular conditions,, and certain foods seem to be able to help to improve heart health by lowering blood pressure, cholesterol, or decreasing inflammation.

Here a list of 10 delicious foods (or beverages) that can support a heart-healthy diet:

Garlic

Garlic (Allium sativum) is part of the onion family that also includes shallots, leek, or chive.

In the medieval age, garlic was recommended to treat many conditions, including arthritis, infectious diseases, toothache, or snake bites.

Garlic contains phytochemicals (antioxidants) that can help to prevent oxidative stress. Oxidative stress is linked to the development of various health conditions, including cancer, infections, cardiovascular diseases, depression, Parkinson’s disease, Alzheimer’s disease, and more.

Especially aged garlic extract has been linked to improving arterial stiffness and lowering blood pressure.

Yogurt

Plain yogurt is rich in calcium, which can help to prevent cardiovascular diseases by lowering cholesterol levels.

Apart from that, research suggests that the consumption of yogurt is linked to lower levels of glucose, lower systolic blood pressure, and improved insulin sensitivity.

Rooibos Tea

Rooibos tea is a herbal tea that does not contain caffeine, but many healthy-boosting ingredients, including an antioxidant, called aspalathin.

A Korean study suggests that aspalathin can help to reduce the risk of high blood pressure and vascular inflammation, which can help to improve heart health.

Apart from that, a study with overweight individuals showed that the regular consumption of Rooibos tea could decrease LDL cholesterol and therefore help to reduce the risk of developing cardiovascular disease.

Cinnamon

The usage of Cinnamon dates back to 2000 BC. It is made from the inner bark of trees from the Cinnamomum genus.

Cinnamon contains many phytochemicals, which have potent anti-inflammatory effects.

According to a study by the Department of Human Nutrition of the NWFP Agricultural University, the intake of 1–6 grams of cinnamon per day can reduce serum glucose, triglyceride, LDL cholesterol, and total cholesterol and thus may be helpful in preventing diabetes and cardiovascular diseases.

Quinoa

Quinoa is a plant-based protein source rich in Manganese, Magnesium, Phosphorus, Folate, Copper, Iron, Zinc, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, and fiber.

The fiber found in quinoa can support weight loss, aid digestion, and improve cholesterol levels.

Apart from that, quinoa includes phenolic phytonutrients (chemical compounds produced by plants) with antioxidant and anti-inflammatory benefits.

Goji berries

Goji berries are small red berries that are mostly consumed in dried form. They have been used in traditional Japanese, Chinese, Korean, Tibetian, and Vietnamese medicine for centuries to treat a wide range of conditions including, joint pain, anemia, tinnitus, or diabetes.

Among many other healthy nutrients, Goji berries contain linoleic acid, which is a polyunsaturated omega-6 fatty acid that supports heart health by reducing total and LDL cholesterol. Linoleic acid is also linked to improved insulin sensitivity and blood pressure.

Oats

Oats are high in antioxidants, including avenanthramides.

Research has shown that avenanthramides can help the prevention of atherosclerosis by increasing the production of nitric oxide, a gas that can help to improve blood flow.

Apart from that, oats are a good source of beta-glucan, a type of soluble fiber that can help to lower cholesterol.

Green tea

According to a Japanese study, increased daily consumption of green tea can help you to prevent cardiovascular diseases by lowering total cholesterol and triglycerides.

This might be linked to some of the heart-healthy components in green tea. For example, theanine, catechins, and GABA can help to lower blood pressure. Apart from that, catechins can help also help to decrease cholesterol.

Pumpkin seeds

Pumpkin seeds are a good source of alpha linolic acid. Research suggests that the consumption of alpha linolic acid reduces the incidence of cardiac death by preventing ventricular fibrillation.

Pumpkin seeds are also rich in magnesium. Magnesium can help to reduce stress and is essential for maintaining proper blood pressure and heart rhythm.

Watermelons

Watermelons are rich in an amino acid called citrulline, a precursor to the arginine. Arginine can help to improve heart health by boosting the production of nitric oxide, which — as mentioned above — can help to dilate the arteries and thus improve blood flow.

Important note: the suggested foods are no replacement for prescribed medication, and please check-in with your doctor before making changes to your diet if you’re suffering from any chronic condition.