Top 8 Foods That Protect Your Heart and Promote Cardiovascular Health (Part One):

With cardiovascular disease being the number one killer in Australia, it is important to minimise our risks and maximise our heart health any way we can. Many doctors lack a real understanding of nutrition and the many ways in which diet can help our health. However, the fact remains that nutrition is one of the best and easiest ways we can improve our health and avoid becoming yet another statistic of cardiovascular disease.

Let’s look at eight foods that can improve our cardiovascular health, while also boosting our immune system.

1. Leafy Greens:

Leafy green vegetables such as kale, spinach, silver beet or collards are packed full of vitamins, minerals and antioxidants. Leafy greens are high in vitamin K, which promotes healthy clotting and protects the arteries. They are also a rich source of nitrates which have been shown to improve the function of the cells that line the blood vessels, decrease blood pressure and increase arterial elasticity.

One analysis of eight studies found that increasing the intake of leafy green vegetables was associated with a 16% decrease of heart disease incidents[i]. Another study of nearly 30,000 women showed a connection between a high intake of leafy green vegetables and a decreased risk of coronary heart disease. [ii]

With evidence like this, adding more leafy greens to your diet really is a no-brainer.

2. Whole grains:

In contrast to refined grains, whole grains include all three highly nutritious parts of the grain—the germ, the bran and the endosperm.

Some whole grains include oats; barley; whole wheat; brown, black or red rice; quinoa; buckwheat or rye. Compared to their refined grain counterparts, whole grains have a higher fibre content, which can help to reduce LDL (bad) cholesterol levels and lower the risk of heart disease.

Study after study has shown the benefits of whole grains on cardiovascular health. In fact, an analysis of 45 studies demonstrated that eating 3 or more servings of whole grains each day was led to a 22% lower risk of heart disease[iii]. Likewise, another study found that eating three or more servings of whole grains decreased systolic blood pressure enough to reduce stroke risk by around 25%[iv].

Whole grains generally have a lower glycaemic index than refined grains. This helps to keep you feeling fuller for longer, which, in turn, can help with maintaining a healthy weight. Since a healthy BMI is one way of decreasing the risk of cardiovascular disease, make the switch to whole grains today!

3. Berries:

Not only are they delicious, but berries are important for heart health. Blueberries, blackberries, raspberries and strawberries are highly nutritious; they are rich in the antioxidants which can protect against oxidative stress and inflammation that can lead to heart disease.

Studies have demonstrated just how berries can reduce numerous risk factors for heart disease. One such study saw an 11% reduction of LDL (bad) cholesterol in 27 adults with metabolic syndrome who drank a beverage made of freeze-dried strawberries for a period of eight weeks[v]. Metabolic syndrome is a group of conditions which is associated with an increased risk of heart disease.

Another study found that eating blueberries each day improved the function of the cells that line the blood vessels. These cells help to control blood pressure and assist with blood clotting[vi].

Further to this, an analysis of 22 studies showed that consumption of berries was associated with a decrease in LDL (bad) cholesterol, systolic blood pressure, body mass index and certain inflammatory markers[vii].

Berries are so delicious that it’s great to know that they also have tremendous health benefits at the same time.

4. Avocados:

Avocados are a high-fat fruit, but the fats it contains are heart-healthy monounsaturated fats. These fats have been linked with lower levels of cholesterol and a decreased risk of heart disease.

One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people. One of the test groups consumed one avocado each day. This group saw reductions in the LDL cholesterol which is thought to significantly raise the risk of heart disease[viii].

Another large-scale study of over 17,500 people showed that those who regularly consumed avocados were half as likely to have metabolic syndrome (a syndrome with a range of symptoms that increase the risk heart disease) as those who didn’t[ix].

The high levels of potassium in avocados are another reason they are so great for heart health. Just one avocado supplies around 975mg, or almost 30% of your daily potassium needs. Consuming at least 4.7g of potassium daily has been shown to decrease blood pressure to allow for a 15% decrease in stroke risk[x].

Tune in next week to learn about 4 more foods that can help your cardiovascular health.

[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973479/

[ii] https://pubmed.ncbi.nlm.nih.gov/21177799/

[iii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908315/

[iv] https://pubmed.ncbi.nlm.nih.gov/20685951/

[v] https://pubmed.ncbi.nlm.nih.gov/20797478/

[vi] https://pubmed.ncbi.nlm.nih.gov/26024297/

[vii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4804301/

[viii] https://pubmed.ncbi.nlm.nih.gov/25567051/

[ix] https://pubmed.ncbi.nlm.nih.gov/23282226/

[x] https://pubmed.ncbi.nlm.nih.gov/21403995/

Top 8 Foods That Protect Your Heart and Promote Cardiovascular Health (Part One):

1. Leafy Greens:

2. Whole grains:

3. Berries:

4. Avocados:

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