How does olive oil improve heart health?

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Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease. Diet plays a major role in heart health and can impact your risk of heart disease, the leading cause of death for adults in the US. The food you eat can influence heart disease risk factors, including blood pressure, triglycerides (a type of fat (lipid) found in your blood), cholesterol levels (a waxy substance found in blood, necessary for building healthy cells, but high levels can increase your risk of heart disease.), and inflammation. Here are 15 foods you should eat to maximize your heart health:

1. Leafy green vegetables:

Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants. In particular, they are a great source of vitamin K, which helps protect your arteries and promote proper blood clotting. They are also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels (3). The American Heart Association (AHA) notes that an increased leafy green vegetable intake was associated with more significant benefits to cardiovascular health and a lower risk of heart disease than other fruits and vegetables. Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure (the force of blood pushing against the walls of the arteries) and improve arterial function. A higher intake of leafy greens is associated with a lower risk of heart disease.

2. Whole grains:

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm, and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa. Refined carbohydrates increase the risk of coronary heart disease. But whole grains are protective. An extra one or two daily servings of these foods increases or decreases risk by approximately 10 to 20 percent. Multiple studies have found that eating more whole grains can benefit your heart health. The AHA recommends eating whole grains rather than refined grains daily can reduce your risk for cardiovascular disease, coronary heart disease, stroke, and metabolic syndrome. Adopting a diet rich in plant-based foods, whole grains, low-fat dairy products, and sodium intake within recommended limits can help prevent and manage hypertension (high blood pressure). When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “100 percent whole wheat” indicate a whole grain product, while words like “wheat flour” or “multigrain” may not. Eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.

3. Berries:

Strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that play a central role in heart health. Berries are also rich in antioxidants (molecules that fight free radicals in the body) like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. Higher anthocyanin intake may reduce your risk of coronary artery disease, including heart attack and hypertension. Eating blueberries daily may also improve the function of cells that line the blood vessels (vascular function), which helps control blood pressure and blood clotting. According to a review of research, berry consumption may be an effective intervention for metabolic syndrome by helping reduce oxidative stress and inflammation while improving vascular function.

4. Avocados:

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced cholesterol levels and a lower risk of heart disease. Eating at least two servings of avocado each week was linked to a 16 percent reduced risk of cardiovascular disease and a 21 percent reduced risk of coronary heart disease. A comprehensive review of studies determined that avocados may help improve LDL (low-density lipoprotein) cholesterol levels, including levels of small, dense LDL cholesterol, triglyceride levels, and vascular function. Avocados are also rich in potassium, a nutrient essential to heart health, and can help reduce blood pressure. One serving of avocado (150 grams) supplies 725 milligrams of potassium, or about 21 percent of the amount you need daily, based on the adult male daily adequate intake.

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