5 Heart-Healthy Foods According to Scientific Studies

Food has a very important role in maintaining heart health and its effect on heart disease. The reason is, some foods can increase blood pressure, cholesterol, and triglycerides, all of which are risk factors for heart disease. Meanwhile, there are foods that are nutrient-dense and their content can support heart health. Foods that are healthy for the heart Reported from Healthline, here are 5 foods that are healthy for the heart according to scientific studies:

1. Green vegetables Green vegetables, such as spinach and kale, are foods that are rich in minerals, vitamins, and antioxidants, Heart Diseases Young People Can Have, Including Heart Failure In particular, leafy green vegetables are a great source of vitamin K and dietary nitrates. Dietary nitrates have been shown to reduce blood pressure, relieve arterial stiffness, and support the function of the cells that line blood vessels. Several studies have found an association between increased consumption of green leafy vegetables and a lower risk of heart disease.

2. Whole grains Grains that include whole grains, such as brown rice, oats, barley, and quinoa, are high-fiber foods that are healthy for the heart. An analysis of 45 studies concluded that eating three more servings of whole grains each day was associated with a lower risk of heart disease.

3. Berries A variety of berries, including strawberries, blueberries, blackberries, and raspberries, are heart-healthy foods. Berries are rich in antioxidants, such as anthocyanins, which can protect the body from oxidative stress and inflammation that play a role in the development of heart disease. . One study of 27 adults with metabolic syndrome showed that consuming a drink made from frozen strawberries for eight weeks could lower bad cholesterol by 11 percent. 4. Avocados Avocados are a source of heart-healthy monounsaturated fats and are associated with lower levels of bad cholesterol. One study looked at the effects of three cholesterol-lowering diets in 45 people with obesity, with one group eating one avocado per day. As a result, the group that consumed avocado experienced a decrease in bad cholesterol

5. Dark chocolate Foods that are healthy for the next heart are dark chocolate. Dark chocolate is rich in antioxidants, such as flavonoids, which are good for the heart. A large study showed that consuming chocolate, at least five times per week, had a 57 percent lower risk of coronary heart disease than not eating chocolate. Another study said eating chocolate, at least twice a week, was associated with a 32 percent lower risk of having classified plaques in the blood vessels.

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