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8 Foods that are Great for Heart Health
WIDE_HeartHealth_V2.jpg
Unfortunately, many fitness enthusiasts completely forget about their heart when it comes to improving their physique. Much like skeletal muscles, the heart is trainable, we just don’t readily see changes in its physical appearance. With heart disease being the leading cause of death in the United States, it’s worth your while to check out this article on eight foods that are great for heart health.
Aside from being the most vital organ in the human body, the heart is also arguably the most overlooked muscle we have. Much like skeletal muscles, the heart is trainable, we just don’t readily see changes in its physical appearance. Unfortunately, that is likely why so many fitness enthusiasts completely forget about their heart when it comes to improving their physique; superficial results are great, but not having a healthy internal environment can quickly outweigh the benefits of looking a certain way.
Most people are shocked when they hear that, statistically, heart disease is the leading cause of death in the United States.1 The good news is that proper nourishment can enhance the vitality of the heart and greatly reduce risk of associated complications.
For example, foods that are abundant in micronutrients (and antioxidants) are superb for reducing oxidative stress in cells, which in turn reduces damage to muscle tissue of the heart (myocardium) and decreases the likelihood of heart failure. Research has found a connection between excessive oxidative stress and heart failure.2
It is quite clear that chronic increases in oxygen radicals – molecules that antioxidants defend cells from – in the body results in severe damage to mitochondria, key organelles of cells. Therefore, micronutrients that act as antioxidants are imperative for fighting excess oxidative stress and keeping cells healthy (especially in the heart).With that in mind, read on as we examine ten fantastic foods for protecting your heart and enhancing longevity.
APPLES
Believe it or not, the old adage,“An apple a day keeps the doctor away,” actually has some validity to it. Research suggests that those who consume apples regularly have a lower risk of death from both cardiovascular disease and heart attack.3 All varieties of apples contain a plethora of polyphenol compounds, as well as a particular flavonoid called quercetin.
Quercetin has been shown to reduce inflammation, risk of blood clots, and lower blood pressure.4 In short, apples are full of heart-protecting nutrients and are sure to add a boost to your longevity.
TOMATOES
Lycopene, the primary antioxidant found in tomatoes, appears to have several roles in the body that reduce risk of coronary heart disease. Apart from being a potent antioxidant, lycopene has been shown to inhibit the activity of an enzyme involved in cholesterol synthesis, thereby reducing LDL (i.e. “bad” cholesterol) in the body.5
Physicians typically advocate consuming at least 10,000 micrograms of lycopene per day for adults, which sounds like an awful lot, but it’s actually quite easy to reach that mark through tomato-product consumption. For example, a mere cup of canned tomato juice contains over 20,000 micrograms of lycopene! Just a half cup per day and you’ll be on your way to a happy and healthy heart.
BERRIES
On a per-gram basis, berries (especially blueberries, strawberries, raspberries and blackberries) contain the most polyphenol antioxidants of any natural food source.
There are many polyphenols in nature, but data thus far suggests consumption of dietary polyphenols from berries is correlated with reduced inflammation and enhanced cell-to-cell signaling, which in turn protects cardiac tissue from degeneration.6
FRESH WATER FISH
Freshwater fish are nature’s richest sources of two key omega-3 essential fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research is abundant on the benefits of EPA and DHA, showing that these omega-3 fatty acids reduce LDL cholesterol and help maintain healthy blood lipid profiles, two crucial markers to keep in check for the prevention of cardiovascular disease.7
The American Heart Association recommends roughly 2-4 grams of fish oil intake per day for optimal heart health, which can be obtained by eating about 3-4 ounces of most freshwater fish (e.g. salmon, tuna, mackerel, etc.).
SPINACH (and other leafy, green vegetables)
Spinach and most leafy, green vegetables, such as romaine lettuce and cabbage, are fortified with loads of micronutrients (especially vitamin B6, vitamin B12, and folate/vitamin B9). Studies suggest that these three B vitamins are crucial for keeping homocysteine levels in a healthy range.8
Homocysteine is an amino acid produced in the body that is readily converted to cysteine with the help of the aforementioned B vitamins. However, when these B vitamins are deficient, homocysteine levels rise and make the body prone to high levels of inflammation in the blood vessels, leading to damage of cardiovascular tissue.
AVOCADO
Avocados are one of nature’s richest sources of mono-unsaturated fatty acids. Sadly, this tends to scare people away as they figure the fat content is unhealthy.
Contrarily though, the unique fats contained in avocados have actually been shown to reduce LDL cholesterol, increase HDL cholesterol, and improve blood lipid values.9
GREEN TEA
Green tea leaves are rich in a specific compound called epigallocatechin gallate (EGCG) that has been shown to inhibit oxidative stress caused by LDL and prevent constriction of blood vessels, allowing blood circulation to the heart to remain in check.10
Based on research, it is suggested to consume about 200-300 milligrams of EGCG per day for heart health and longevity, which can be found in roughly 1.5 grams of green tea leaves (or about 12 ounces of standard brewed green tea).
BRAZIL NUTS
Brazil nuts are the densest source of selenium in nature, packing an enormous 750% of the RDA in a single serving. A recent meta-analysis found that people with lower serum concentrations of selenium had an increased risk of coronary heart disease.11
It is suggested that selenium works by binding to certain proteins in the body – forming selenoproteins – which go on to prevent decrease platelet aggregation, reduce oxidative modification of lipids, and fight inflammation. Even a few Brazil nuts per day can go a long way for promoting heart health.
CONCLUSION
Bear in mind that this is not an exhaustive list of heart-healthy foods, but these eight are sure to pack a nutrient-dense punch in your diet. Just remember that no matter how shapely your body is, without a healthy heart the rest of your body cannot function properly. Moreover, there’s bounties of evidence that individuals who pair a healthy diet with a consistent exercise regimen have improved blood pressure, lower resting heart rate, and better blood lipid profiles than those who live sedentary lifestyles (even if they still eat healthy). In short, exercise plays a strong role in heart health too. Make sure you find a balance with your diet and incorporate a proper exercise regimen to maximize the heart health potential of the foods discussed herein.
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WIDE_HeartHealth_V2.jpg
Unfortunately, many fitness enthusiasts completely forget about their heart when it comes to improving their physique. Much like skeletal muscles, the heart is trainable, we just don’t readily see changes in its physical appearance. With heart disease being the leading cause of death in the United States, it’s worth your while to check out this article on eight foods that are great for heart health.
Aside from being the most vital organ in the human body, the heart is also arguably the most overlooked muscle we have. Much like skeletal muscles, the heart is trainable, we just don’t readily see changes in its physical appearance. Unfortunately, that is likely why so many fitness enthusiasts completely forget about their heart when it comes to improving their physique; superficial results are great, but not having a healthy internal environment can quickly outweigh the benefits of looking a certain way.
Most people are shocked when they hear that, statistically, heart disease is the leading cause of death in the United States.1 The good news is that proper nourishment can enhance the vitality of the heart and greatly reduce risk of associated complications.
For example, foods that are abundant in micronutrients (and antioxidants) are superb for reducing oxidative stress in cells, which in turn reduces damage to muscle tissue of the heart (myocardium) and decreases the likelihood of heart failure. Research has found a connection between excessive oxidative stress and heart failure.2
It is quite clear that chronic increases in oxygen radicals – molecules that antioxidants defend cells from – in the body results in severe damage to mitochondria, key organelles of cells. Therefore, micronutrients that act as antioxidants are imperative for fighting excess oxidative stress and keeping cells healthy (especially in the heart).With that in mind, read on as we examine ten fantastic foods for protecting your heart and enhancing longevity.
APPLES
Believe it or not, the old adage,“An apple a day keeps the doctor away,” actually has some validity to it. Research suggests that those who consume apples regularly have a lower risk of death from both cardiovascular disease and heart attack.3 All varieties of apples contain a plethora of polyphenol compounds, as well as a particular flavonoid called quercetin.
Quercetin has been shown to reduce inflammation, risk of blood clots, and lower blood pressure.4 In short, apples are full of heart-protecting nutrients and are sure to add a boost to your longevity.
TOMATOES
Lycopene, the primary antioxidant found in tomatoes, appears to have several roles in the body that reduce risk of coronary heart disease. Apart from being a potent antioxidant, lycopene has been shown to inhibit the activity of an enzyme involved in cholesterol synthesis, thereby reducing LDL (i.e. “bad” cholesterol) in the body.5
Physicians typically advocate consuming at least 10,000 micrograms of lycopene per day for adults, which sounds like an awful lot, but it’s actually quite easy to reach that mark through tomato-product consumption. For example, a mere cup of canned tomato juice contains over 20,000 micrograms of lycopene! Just a half cup per day and you’ll be on your way to a happy and healthy heart.
BERRIESOn a per-gram basis, berries (especially blueberries, strawberries, raspberries and blackberries) contain the most polyphenol antioxidants of any natural food source.
There are many polyphenols in nature, but data thus far suggests consumption of dietary polyphenols from berries is correlated with reduced inflammation and enhanced cell-to-cell signaling, which in turn protects cardiac tissue from degeneration.6
FRESH WATER FISHFreshwater fish are nature’s richest sources of two key omega-3 essential fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research is abundant on the benefits of EPA and DHA, showing that these omega-3 fatty acids reduce LDL cholesterol and help maintain healthy blood lipid profiles, two crucial markers to keep in check for the prevention of cardiovascular disease.7
The American Heart Association recommends roughly 2-4 grams of fish oil intake per day for optimal heart health, which can be obtained by eating about 3-4 ounces of most freshwater fish (e.g. salmon, tuna, mackerel, etc.).
SPINACH (and other leafy, green vegetables)
Spinach and most leafy, green vegetables, such as romaine lettuce and cabbage, are fortified with loads of micronutrients (especially vitamin B6, vitamin B12, and folate/vitamin B9). Studies suggest that these three B vitamins are crucial for keeping homocysteine levels in a healthy range.8
Homocysteine is an amino acid produced in the body that is readily converted to cysteine with the help of the aforementioned B vitamins. However, when these B vitamins are deficient, homocysteine levels rise and make the body prone to high levels of inflammation in the blood vessels, leading to damage of cardiovascular tissue.
AVOCADOAvocados are one of nature’s richest sources of mono-unsaturated fatty acids. Sadly, this tends to scare people away as they figure the fat content is unhealthy.
Contrarily though, the unique fats contained in avocados have actually been shown to reduce LDL cholesterol, increase HDL cholesterol, and improve blood lipid values.9
GREEN TEA
Green tea leaves are rich in a specific compound called epigallocatechin gallate (EGCG) that has been shown to inhibit oxidative stress caused by LDL and prevent constriction of blood vessels, allowing blood circulation to the heart to remain in check.10
Based on research, it is suggested to consume about 200-300 milligrams of EGCG per day for heart health and longevity, which can be found in roughly 1.5 grams of green tea leaves (or about 12 ounces of standard brewed green tea).
BRAZIL NUTS
Brazil nuts are the densest source of selenium in nature, packing an enormous 750% of the RDA in a single serving. A recent meta-analysis found that people with lower serum concentrations of selenium had an increased risk of coronary heart disease.11
It is suggested that selenium works by binding to certain proteins in the body – forming selenoproteins – which go on to prevent decrease platelet aggregation, reduce oxidative modification of lipids, and fight inflammation. Even a few Brazil nuts per day can go a long way for promoting heart health.
CONCLUSION
Bear in mind that this is not an exhaustive list of heart-healthy foods, but these eight are sure to pack a nutrient-dense punch in your diet. Just remember that no matter how shapely your body is, without a healthy heart the rest of your body cannot function properly. Moreover, there’s bounties of evidence that individuals who pair a healthy diet with a consistent exercise regimen have improved blood pressure, lower resting heart rate, and better blood lipid profiles than those who live sedentary lifestyles (even if they still eat healthy). In short, exercise plays a strong role in heart health too. Make sure you find a balance with your diet and incorporate a proper exercise regimen to maximize the heart health potential of the foods discussed herein.
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