Heart disease is the leading cause of death in the U.S., with more than 600,000 deaths each year.
The American Heart Association recommends eating two to four servings of fruit per day for a healthy diet. “Fruits are nutrient-dense foods that supply essential nutrients and fiber that help reduce the risk of heart disease,” says Rachel Johnson, M.D., professor of nutrition and preventive medicine at the University of Vermont in Burlington.
As part of a healthy diet, whole fruits can be eaten as snacks or desserts, used as ingredients in recipes or enjoyed with meals. They also make great additions to other foods like yogurt and oatmeal because they add volume and texture without adding calories. When choosing fruits, it’s important to consider their glycemic index (GI). This scale measures how quickly carbohydrates turn into sugar in your blood after you eat them, which can affect your blood sugar levels and insulin response over time. The higher a food’s GI score, the faster it converts into glucose; lower numbers indicate slower conversion rates into blood sugar.*
There are many food choices that can help prevent heart disease. These foods are rich in nutrients that have been shown to reduce the risk of heart disease and stroke.
The American Heart Association recommends eating a diet that is low in saturated fat, cholesterol and sodium, and rich in fruits, vegetables, whole grains and lean protein sources (such as fish).
Here are some examples of foods that are good for your heart:
Fish. Fish such as salmon and tuna contain omega-3 fatty acids, which may help lower your risk of heart disease by reducing blood pressure and improving blood vessel function.
Nuts. Nuts such as walnuts and almonds contain healthy fats called monounsaturated fats, which may help lower cholesterol levels when eaten in place of saturated fats such as those found in cheese or red meat. Nuts also contain fiber, which helps keep blood sugar levels stable after meals.
Whole grains. Whole grains provide a wide range of nutrients including fiber, magnesium, zinc and B vitamins — all important for heart health. The fiber content of whole grains can help lower LDL (“bad”) cholesterol levels by reducing triglycerides in the blood stream (triglycerides are another type of fat found in your bloodstream)
Heart disease is the leading cause of death in the U.S., with about one in three deaths caused by cardiovascular disease.
Heart disease can be caused by several factors, including genetics, unhealthy diet, physical inactivity and stress. Luckily, many people can increase their heart health by making small changes to their lifestyle.
The following foods are good food sources of antioxidants that help protect your heart:
Berries: Berries contain polyphenols called anthocyanins, which may help lower blood pressure and reduce inflammation. Blueberries are especially high in anthocyanins and have been shown to benefit heart health.
Nuts and seeds: Nuts and seeds are rich in monounsaturated fats that help lower LDL (“bad”) cholesterol levels while increasing HDL (“good”) cholesterol levels. Walnuts, almonds and hazelnuts are particularly high in monounsaturated fat content. Mixed nuts contain a wide variety of nutrients and make a great snack choice for those looking to improve heart health.
Vegetables: Vegetables are low in calories but packed with vitamins A, C and E as well as potassium — all nutrients that help maintain healthy blood pressure levels and reduce your risk of heart attack or stroke.
The heart is a pump that circulates blood throughout the body. The heart’s function depends on the health of the arteries, veins and capillaries that carry blood to and from it. A healthy diet can help ensure that your circulation is strong and efficient.
Beans Beans are high in fiber, which helps prevent heart disease by lowering cholesterol levels and reducing the risk of blood clots. Beans also are a good source of potassium, which can help lower blood pressure. Add beans to soups or salads, or enjoy them as an alternative to meat in tacos or burritos.
Oatmeal Oatmeal is a good source of fiber, which helps lower cholesterol levels and reduce the risk of heart disease by lowering your total cholesterol level while raising your “good” HDL (high-density lipoprotein) cholesterol level. Oatmeal also contains soluble fiber, which helps lower LDL (low-density lipoprotein) cholesterol levels by trapping it in your digestive tract so it can’t be absorbed into your bloodstream. Enjoy oatmeal as part of a balanced breakfast with fruit and milk; add it to yogurt for an afternoon snack; or try one of these tasty oatmeal recipes:
Heart-healthy diet
A heart-healthy diet is one that reduces the risk of heart disease, a condition in which plaque builds up in the arteries and causes them to narrow. A heart-healthy diet also may help lower blood pressure and cholesterol levels, which can reduce the risk of heart attacks, strokes and certain types of cancer.
An eating plan that’s been shown to reduce the risk of developing heart disease includes:
Eating plenty of fruits and vegetables. The more plant-based foods you eat, the better. You’ll get lots of antioxidants — naturally occurring substances that protect cells from damage — found in fruits and vegetables. These include vitamins C, E and beta carotene (a precursor to vitamin A). The more plant foods you eat, the better your intake of fiber will be. Fiber helps prevent constipation and digestive disorders such as diverticulitis. It also helps control blood sugar levels by slowing down how quickly food moves through your digestive tract so that a steady supply of nutrients enters your bloodstream instead of spiking your blood sugar quickly followed by a crash later on. Fiber also helps keep you feeling full longer because it takes longer to digest than refined carbohydrates found in white breads, pastas and rice cakes (which are no longer considered whole grains
Fruits are a great choice to help reduce the risk of heart disease. Fruits are high in fiber and antioxidants, both of which can help lower your cholesterol. This makes them an excellent choice for those who are looking to lower their cholesterol levels and reduce their risk of heart disease.
Some fruits, like apples, pears and strawberries, contain flavonoids that have been shown to reduce blood pressure by relaxing blood vessels. Other fruits such as kiwis, oranges and grapefruits are rich in Vitamin C which aids in collagen formation within the body and helps prevent damage to blood vessels.
Fruit also contains many other vitamins and minerals that can protect against heart disease such as potassium, magnesium, folate and niacin. If you’re looking for something sweet after dinner or as a snack between meals consider eating some fresh fruit instead of cookies or cake!