Top 10 Heart Healthy Foods
1. Pomegranate
It contains phytochemicals such as anthocyanins and tannins (ellagic acid & punicalagins) which has shown to reduce oxidation of LDL, prevent clogging of arteries and lower blood pressure. It has strong antioxidant properties lowering the free radical load and oxidative stress. In one study 1 ounce of pomegranate juice per day for a year reduces artery plaque by 30%. [Study]
2. Red wine
Red wine has heart-protective benefits due to the presence of polyphenol present in red grapes known as Resveratrol. In various studies, Resveratrol has shown antioxidant and cholesterol-lowering properties. But drinking red wine has the same benefits, is doubtful. High wine intake means higher alcohol intake which is contrary to heart health. Resveratrol in the form of supplement at 25-50 mg/day is recommended. [Study]
3. Sesame seeds
Sesame contains phytochemicals which help to reduce blood pressure, lower cholesterol and LDL. At the same time, increases HDL and reduces the chance of clogged arteries. A dose of 30g/day has shown proven & considerable heart-protective benefits in various studies. [Study]
4. Omega-3 Fatty Acids
Omega 3 fatty acids in the form of fatty fish, flaxseeds and seeds have cardioprotective properties. It lowers cholesterol levels by increasing HDL levels, reduces oxidative stress and provides cellular protection against free radicals. Omega 3 from various foods sources or in the form of supplements has promising benefits against heart disease. [Study]
5. Green tea
Green tea has shown to have strong antioxidant properties due to the presence of polyphenols and catechins. Clinical studies have shown to reduce the LDL and triglyceride levels and prevent atherosclerosis. 3-4 cups of green tea or in the form of supplements provide protection against heart disease. [Study]
6. Beets & Tomatoes
Beetroot in the form of vegetable or juice lowers blood pressure by increasing the nitric oxide by dilating the arteries. Nitric oxide increases exercise and endurance capacities in trained athletes. It has shown to reduce sympathetic activity which is responsible for the constriction of blood vessels and hence blood pressure.
Tomatoes have a pigment known as lycopene. Lycopene acts as a strong antioxidant and lower LDL levels and prevents blood clotting. The high potassium content of tomatoes also helps to reduce the blood pressure. [Study]
7. Dark chocolate
It contains flavonoids which protect plants from environmental toxin and damage. The flavonoids in humans have been shown to improve blood flow, reducing blood pressure and prevent blood clotting. Dark chocolate in the form of cacao is best. Most of the dark chocolate goes through processing where the potentially beneficial compounds are ripped off. 10-15 g of cocoa powder daily provide heart-protective benefits. [Study]
8. Olive Oil
Olive oil is rich in monounsaturated fats which reduces the risk of heart disease. It also has high polyphenolic content which acts as an antioxidant. In one study Extra Virgin Olive oil at 25 ml/day raises HDL levels considerably and lowers oxidative stress. [Study]
9. Beans
Beans are a rich source of soluble fibre and phytochemicals. They are known to lower cholesterol levels and LDL levels, lower blood pressure, reduce oxidative stress and inflammation. They also help to promote the growth of healthy flora in intestine required for optimal health. [Study]
10. Citrus fruits
Citrus fruits such as lemons, grapefruit and oranges provide protection against heart disease due to high Vitamin C content. Vitamin C acts as an antioxidant by neutralising the free radicals produced in the body. Several studies have shown to lower triglycerides levels, cholesterol and blood pressure. Vitamin C in supplement form with a dose of 1-3g reduces the triglycerides levels up to 30% in 60 days. [Study]
