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Cardiovascular diseases are the primary cause of death in the U.S. However, the good news is that dietary modifications can play a significant role in maintaining heart health.

The foremost reason behind cardiovascular deaths is an unhealthy lifestyle. Tobacco and excess alcohol use can be contributing factors. Additionally, not getting enough exercise, being overweight, eating too many saturated fats, and not including enough plant-based foods in your diet can all greatly increase the risk of cardiovascular disease.

Studies report that an unhealthy diet, a sedentary lifestyle, and smoking increase total serum cholesterol levels, promoting the development of atherosclerotic coronary heart disease as well as peripheral vascular disease.

Fortunately, there are many heart-friendly foods that can improve heart health and promote the prevention of cardiovascular diseases like heart attacks, coronary artery disease, sudden cardiac failure, and death.

Your diet plays an important role in heart health. For example, leafy green vegetables are a rich source of vitamin K, which promotes healthy clotting to protect your arteries from damage and clot formation. Vegetables are also a wonderful source of B vitamins, in particular folate. In addition, whole grains contain folate and an abundant amount of dietary fiber, which help reduce blood cholesterol levels, decreasing the risk of cardiovascular diseases. According to one study, adults who consumed at least 300 micrograms per day of folate had a 20% lower risk of stroke compared to adults who had less than 136 micrograms per day. 

5 Superfoods for Heart Health  

Below are 5 superfoods that support a healthy heart:

1. Leafy Greens 

Leafy green vegetables are a top source of vitamin K, antioxidants, phytochemicals, minerals, and other vitamins. The nutritional value of leafy greens helps in healthy blood clotting, which in turn protects arteries from stiffening.  

Hardening of arteries leads to plaque formation, decreasing blood flow to the heart and other vital organs. Reduced blood flow can lead to a heart attack or stroke. Healthy arteries allow proper blood supply and flow and adequate oxygen delivery while maintaining blood pressure and heart health.

There are multiple food options of leafy greens to choose from, including but not limited to lettuce, cabbage, and broccoli. You can add these items to your salad or cook them by steaming, sauteing, stir-frying, blanching, braising, baking, or adding them into meals such as wraps, casseroles, or soups.

2. Whole Grains 

Whole grains are a source of dietary fiber, which significantly reduces 중성지방 and LDL cholesterol, protecting the heart from various coronary artery diseases. 

Moreover, whole grains contain phytochemicals and antioxidants, providing anti-inflammatory effects and promoting heart health. The potassium, magnesium, phosphorus, and fiber in whole grains help manage blood pressure.

A 메타분석 of 12 studies reported that daily intake of whole grain foods resulted in a 26% reduction in risks for coronary heart disease. 

Examples of whole-grain foods include grains such as quinoa, whole-grain bread, whole-grain pasta, whole-grain rice, oats, sorghum, amaranth, teff, barley, buckwheat, and corn. Make sure you are eating whole grains and not just refined grains, since whole grains provide optimal fiber, vitamins, and minerals.

3. Berries 

Berries are flavorful and have exceptional nutritional value. They are a rich source of antioxidants, vitamin C, vitamin K, fibers, and polyphenols, like micronutrients and anthocyanins. 

The antioxidants in berries help fight cell damage and reduce oxidative stress, contributing to heart health by lowering bad cholesterol and the risk of heart attacks.

Clinical studies have reported that the constituents in berries have been shown to improve cardiovascular profiles in patients. 

Most berries are rich in antioxidants, vitamins, and polyphenols. Just be sure to aim for frozen, fresh, or canned foods without added sugar. Examples include: 

• Blueberries 
• Blackberries
• Blackcurrants
• Acai berries 
• Strawberries 
• Raspberries 
• Cranberries

4. Fatty Fish  

Fatty fish contains omega-3 fatty acids, a type of unsaturated fatty acid that can lower body inflammation. The inflammation-lowering effects of omega-3 fatty acids aid in the prevention of blood vessel damage that can lead to heart disorders and stroke. Reduced inflammation slows down the formation and growth of plaques, which prevents the hardening of arteries, reducing the risks of coronary artery disease.

Fatty fish may also help lower triglycerides and blood pressure, contributing to overall improved heart health. 

Examples of fatty fish that are great sources of  omega-3 fatty acids include: 

• Tuna
• Sardines 
• 연어
• Herring
• Halibut
• Cod 

The recommended amount of fatty fish for adults is two servings per week. According to the Dietary Guidelines for Americans, one serving of fish is 4 ounces (~113 grams), which is about the size of a deck of cards.

5. Nuts and Seeds

Nuts and seeds are another delicious yet nutritious food that offers exceptional benefits for the heart. They are a packed source of fiber and healthy fats that can help lower blood cholesterol and reduce the risk of heart disease. 

Flaxseed and chia seeds are rich in omega-3 fatty acids, calcium, potassium, magnesium, and fiber. They can help reduce inflammation and lower bad LDL levels.

Walnuts are considered one of the most heart-friendly nuts due to their high omega-3 content. The omega-3 fatty acids and antioxidants in walnuts help lower inflammation and reduce triglyceride levels, decreasing the risk of various cardiovascular diseases. Walnuts are a great example of a plant food that can fulfill essential fatty acid requirements.

Many other nuts are known for improving heart health because of their micronutrient, fiber, and unsaturated fat content, such as hazelnuts, almonds, pistachios, and peanuts.