7 Foods You Didn’t Know Were Good for Your Heart

• Sarah Kaye Santos
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• January 09, 2017

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Everyone knows they should do what they can to protect their heart, but not everyone realizes just how important it is. Despite all the medical advances we’ve made, the Centers for Disease Control and Prevention reports heart disease remains the number one cause of death in the U.S. Besides practicing healthy habits, like exercising regularly or quitting smoking, focusing on a healthy diet is one of the best things you can do to combat heart disease. This includes cutting back on sugar and fatty foods that can increase bad cholesterol.

You’re probably already aware of the foods you should avoid if you know what’s best for your heart. But if you’re wondering what you should be eating instead, try adding these seven foods to your diet.

1. Flaxseeds

A bowl of heart-healthy flaxseeds | iStock.com

Research published in The Canadian Journal of Cardiology says flaxseeds are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3. The study says ALA has been linked to reducing the risk of cardiovascular disease. Since the body can’t make these essential fats on its own, as mentioned by Harvard T.H. Chan School of Public Health, it’s important to include food with omega-3s in your diet. They’re needed for contraction and relaxation of artery walls and also produce hormones that regulate blood clotting.

2. Oats

A bowl of oatmeal with walnuts and blueberries | iStock.com

The American Heart Association mentions oats are a good source of whole grains, which are rich in nutrients like iron and fiber. Iron is needed to carry oxygen throughout your body and fiber is important because it helps regulate a healthy digestive system. In your body, fiber binds to cholesterol and excretes it before it can enter into the blood, where it could otherwise cause heart problems. WebMD says excess cholesterol causes plaque to build up in the arteries. If your arteries become clogged, it effects the flow of blood and oxygen to the heart, which can cause a heart attack or stroke.

3. Dark chocolate

Pieces of dark chocolate | iStock.com

Being healthy doesn’t mean giving up all sweets. In fact, according to a study that included over 20,000 people and lasted for 11 years, risk for both coronary heart disease and stroke were higher for subjects who ate less chocolate. Cleveland Clinic says the cocoa bean is responsible for chocolate’s health benefits. Cocoa beans contain antioxidants that help protect cells from damage caused by free radicals, which usually leads to high cholesterol. Flavonoids may also improve blood flow to the heart. Opt for dark chocolate with a high cacao content for the best nutritional value.

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4. Red wine

Two glasses of red wine filled with antioxidants | iStock.com

Heavy alcohol consumption can be detrimental on your health, but according to a 2004 review, moderate wine consumption may provide heart benefits. One of the studies included showed risk of stroke was reduced by 40% for those who drank two glasses of wine each day. Mayo Clinic mentions wine’s benefits can likely be credited to the antioxidants. They can increase good cholesterol levels in the body, which may be responsible for lowering the risk of heart disease and protecting the arteries from damage. Just don’t overdo it, the same review reported heavy alcohol consumption can actually increase your risk of heart disease.

5. Avocado

Sliced avocado that provides healthy fats | iStock.com

As if you needed another reason to say yes to avocado, a review about the Hass avocado mentions the fruit helps promote healthy blood lipids in the body. This is because of the combination of unsaturated fats. They’re also filled with vitamins, phytochemicals, and fiber, all of which support cardiovascular health. Medical News Today also mentions avocados contain something called beta-Sitosterol, which helps maintain good cholesterol levels when eaten regularly.

6. Berries

A bowl of fresh blueberries | iStock.com

Harvard Health Publications reports a study of more 90,000 women found eating blueberries and strawberries decreases the risk of heart disease. Benefits were seen among those who ate a ½-cup serving at least three times a week. The women who ate the most berries were 34% less likely to experience heart attack. Though the study only involved females, there’s no reason to believe men wouldn’t reap similar rewards. If you don’t eat berries regularly, try adding them to your diet.

7. Almonds

Almonds on a table | iStock.com

Almonds are a good source of protein, a diet-friendly midnight snack, and are also great for your heart, making them one of the healthiest nuts you can eat. They provide the body with essential vitamins, biotin, and fiber for healthy digestion. Mayo Clinic says almonds also contain healthy fats that can help improve cholesterol. Having a handful each day may also help lower the risk of heart disease. Here’s to snacking for your ticker.