Reviewed by Dr.Vijaykumar Kamat & written by Dr. Khyati Dave.

Heart disease is responsible for around one-third of all deaths worldwide. It is therefore important to find natural solutions for this problem. The food we eat is important for maintaining the health and well-being of our organs. Some foods can affect cholesterol, blood sugar, triglycerides, and inflammation, leading to heart disease.

Learn about the foods that are good for your heart.

1. Whole Grains

Whole grains are made up of the germ, endosperm, and bran. The most common grains are wheat, rice barley, oats rye buckwheat quinoa. Whole grains contain more fiber than refined grains, which can reduce LDL (bad cholesterol). This may reduce the risk of developing heart disease.

When buying whole grains, the best advice is to carefully read the label. The ingredients will indicate whether the product is whole grain or whole wheat. If they mention “multigrain” or “wheat”, then it’s not certain that it contains whole grains.

2. Green Leafy Vegetables

Green leafy vegetables such as spinach, fenugreek, and collard greens contain vitamins, minerals, and antioxidants. Green leafy veggies are high in Vitamin K which can help protect your arteries. They also promote proper blood clotting. Also, they contain a high amount of dietary Nitrates that are known to improve blood circulation and regulate blood pressure.

3. Garlic

Ayurvedic medicine believes that the active ingredient in garlic, allicin, has many therapeutic properties. This includes improving heart health. Garlic, and its components, may regulate blood pressure levels and lipid metabolism. Garlic should be eaten raw or crushed and allowed to sit for a few minutes before cooking. This allows allicin to form and increases its therapeutic properties. Garlic can reduce LDL and total cholesterol.

4. Avocados

Avocados are rich in mono-saturated fatty acids, which regulate cholesterol and reduce the risk of heart disease. [2] The avocado is also a rich source of potassium, which is an essential nutrient for health. One avocado contains around 970 mg of potassium. This is almost 28% of the daily potassium requirement.

5. Fish Oil

Omega-3 fatty acids are found in fatty fish like salmon, tuna, and sardines. They may also regulate blood pressure and cholesterol. Omega-3 fatty acid supplements are available for vegans.

6. Berries

Antioxidants like anthocyanins are found in berries such as blueberries, strawberries, blackberries, and raspberries. These antioxidants help protect against inflammation and oxidative stress. According to a study, berries may improve the function and health of cells that line blood vessels. This could help regulate blood pressure. [4]

7. Walnuts

Walnuts contain dietary fibers, as well as micronutrients such as copper, magnesium, and Manganese. According to a recent study, walnuts can reduce inflammation and oxidative stress. [5]

8. Dark Chocolate

Dark chocolate is high in flavonoids, which are antioxidants that improve heart health. Please note, however, that chocolate is high in calories and sugar which can affect a number of health problems. You should choose dark chocolates that contain at least 70% cocoa to help you maintain your heart health.

9. Almonds

Almonds are rich in vitamins, monosaturated fatty acids, fibers, and minerals, all of which are important for the heart. It is important for those who are obese or overweight to moderate their intake of almonds and measure the portion.

10. Olive oil

Olive oil contains monosaturated fats and other nutrients which help improve the function of the heart. To reap the benefits of olive oil, you can drizzle a small amount of cooked foods.

11. Green Tea

Green tea has a variety of health benefits, including improving heart health, maintaining weight, and regulating cholesterol. To reap the benefits of green tea, drink one cup of tea every day.

12. Seeds

The omega-3 fatty acids and amino acids in seeds like hemp, flax, or chia are known to improve heart health. This includes reducing inflammation, regulating blood pressure, and metabolism of fats.

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Reference Links:

1. https://pubs.acs.org/doi/full/10.1021/bk-2019-1303.ch004?ref=recommended&
2. https://doi.org/10.1161/jaha.114.001355
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851748/
4. https://doi.org/10.3390/nu7064107
5. https://doi.org/10.3945/jn.113.182907