A heart attack is a medical emergency, and if you’re having one, it’s important to get help right away. But if you’ve already had a heart attack, you may be wondering what you can do to lower your risk of another one.
There are steps you can take to protect your heart health. Eating a balanced diet, getting plenty of exercise and maintaining a healthy weight are all important for preventing heart disease and stroke in the long term. But there are other things that can help too — including eating certain foods that have been shown to reduce inflammation and improve heart health.
Eating plenty of fruits and vegetables has long been known to reduce the risk of heart disease, but some fruits may be better than others for people who have already had a heart attack or stroke. Here’s what some studies have found about how certain fruits can help lower your risk:
Many studies have found that blueberries may lower blood pressure and cholesterol levels in people who seem predisposed to developing cardiovascular disease (CVD). In one study published in 2015 in Nutrition Research, researchers gave overweight volunteers either freeze-dried blueberry powder or a placebo for 12 weeks; after six weeks on each diet, they switched groups so
Fruits and vegetables are good for the heart, but they are not the only foods that can benefit heart health. Other food groups like whole grains, nuts and seeds, legumes (such as beans), low-fat dairy products, fish and lean meats are also important components of a heart-healthy diet.
Foods to avoid with heart disease
Some foods can increase your risk of developing heart disease or make it worse if you already have it. The American Heart Association recommends eating less than 6 teaspoons or 100 calories worth of sugar each day. Foods high in added sugars include soft drinks, sweetened fruit juices, cakes and other baked goods.
Foods that prevent heart disease
To keep your heart healthy:
Eat a variety of vegetables and fruits every day.
Choose whole grains instead of refined grains.
Eat more fish rich in omega-3 fatty acids such as mackerel, salmon and tuna. Avoid fried fish or battered fish sandwiches or sticks because they may have trans fats or partially hydrogenated oils (trans fats) added during preparation which can increase LDL (“bad”) cholesterol levels in your blood. Eating more fish does not mean eating more red meat.
Foods to Avoid With Heart Disease
The following foods should be avoided by those with heart disease:
Red meat, especially processed red meat such as bacon and sausage
Butter, margarine and lard
Fried foods
Trans fats (hydrogenated or partially hydrogenated oils) found in many processed foods and baked goods
High-fat dairy products like butter, cream cheese and whole milk
Salted nuts and seeds, including peanut butter with added salt
Foods that Prevent Heart Disease
The following foods are good for your heart:
Omega-3 fatty acids found in fish such as salmon, tuna and mackerel; the oil is also available as a supplement. The American Heart Association recommends eating fish at least twice a week because it can lower triglycerides (fatty acids) in the blood and improve heart health. However, avoid fish contaminated with mercury or other toxins. Mercury can accumulate in large fish like shark, swordfish or king mackerel. Smaller fish are safer choices because they tend to have less mercury: sardines, anchovies, herring and trout.
Vegetables like spinach, kale and broccoli contain nitrates that help dilate blood vessels so blood flows more easily through them.
Fruits and vegetables
Fruits and vegetables are a good source of many vitamins and minerals, including vitamin C, which helps reduce the risk of heart disease.
Foods to avoid with heart disease
People with heart disease should avoid salt, alcohol and caffeine.
Foods that prevent heart disease
Omega-3 fatty acids can help lower triglyceride levels in the blood. They are found in cold-water fish such as tuna, salmon and sardines, as well as in fish oil supplements.
Fruits and vegetables are good for the heart. They’re also low in calories and high in fiber, which helps you feel full.
Foods to avoid with heart disease:
Some foods can cause inflammation and damage to your blood vessels, increasing your risk of heart disease. Steer clear of these foods:
Red meat, such as beef and pork (processed meats are even worse)
Dairy products that contain lactose (such as milk, ice cream and cheese)
Processed snack foods, such as cookies or pasta salad from the grocery store deli section
Fast food
Soda or other sugary drinks
As we all know, a healthy diet is essential to ensuring a long and happy life. And one of the best ways to improve your health is by eating plenty of fruits and vegetables.
Fruits and vegetables are rich in vitamins, minerals and antioxidants – substances that can help protect against heart disease and other illnesses.
Heart attack patients should consume more fruits and vegetables as they contain potassium, which lowers blood pressure and reduces the risk of heart attack.
The following are some examples of foods that can help prevent heart attacks:
Broccoli contains vitamin C and fiber which helps reduce cholesterol levels in the blood.
Grapefruits contain lycopene which helps prevent cholesterol from building up on artery walls. Lycopene also helps prevent inflammation from occurring in the body which is another way it prevents heart attacks from happening.
Spinach contains magnesium which helps lower blood pressure which reduces the risk of stroke or heart attack happening to you. Spinach also contains folate which reduces homocysteine levels in the body. Homocysteine is linked with an increased risk of heart disease because it damages plaque on artery walls which can cause a blood clot to form leading to a possible stroke or