Seven foods to reduce your heart disease risk

Heart disease is a serious health issue in the United States, particularly among women. Eating the right foods can help to protect your heart. According to the Women’s Heart Foundation, 435,000 American women have a heart attack each year — 35,000 of these women are under the age of 55. Factors such as having high blood pressure, having high cholesterol levels, and being obese can increase the risk of developing cardiovascular disease. Make sure the high-fiber, nutrient-rich foods that address these factors are in your diet.

Green tea, dark berries, and greens for antioxidants

Getting a lot of antioxidants in your diet may help with problems like cholesterol build-up and high blood pressure. The polyphenols in green tea, for example, have been shown to have cholesterol-lowering benefits. While two cups of green tea a day may be good for your heart, there are other important antioxidant-rich foods that you should consider including in your diet. Blueberries are packed with antioxidants such as anthocyanins, which help to block cells from free radical damage. According to the international review journal, Advances in Nutrition, a diet that is high in anthocyanins is related to a lowered risk of heart disease. Spinach is another excellent source of antioxidants such as beta carotene and vitamin C, as well as other important nutrients for cardiovascular health like folic acid.

Salmon and walnuts for healthy fats

According to the American Heart Association, omega-3 fatty acids can lower blood pressure and retard the development of atherosclerosis. To get your healthy fatty acids eat salmon twice a week. Walnuts are another food that contains beneficial fatty acids. Other nuts like almonds and macadamia nuts are good sources of monounsaturated fats, as well as fiber and vitamin E, which has antioxidant benefits.

Oats and beans for fiber

One of the best foods for a healthy heart is oatmeal. Have a bowl in the morning three days a week for plenty of fiber, which lowers blood cholesterol levels. Beans are another excellent high-fiber choice. Black beans, kidney beans, lima beans, and other legumes are rich in fiber as well as B vitamins. Some of the B vitamins can lower levels of homocysteine in the body, an amino acid that can have a negative impact on the health of your arteries.

Green tea, blueberries, spinach, salmon, walnuts, oats, and beans are some of the best foods to eat for heart health. They are high in antioxidants, omega-3 fatty acids, and fiber, all of which may help to address the risk factors for heart disease. Try to get these foods in your diet, but keep in mind that they are merely great examples of beneficial foods. You can also get your nutrition from black tea, apples, broccoli, almonds, quinoa, and other delicious whole foods. Eat a variety of foods, keeping your heart and your health in mind.