There are many risk factors at play when it comes to the development of cardiovascular disease – and our understanding of these risks has changed in recent years.
“In the past 25 years, obesity and diabetes mellitus have overtaken cigarette smoking, dyslipidemia, and hypertension as risk factors for coronary heart disease,” one doctor writes(1).
“Overweight and obesity increase the risk for hospitalization and death from cardiovascular disease (CVD) and type 2 diabetes at all levels of risk and independently of other risk factors.”
Then there’s genetic risk factors – some people are more prone to developing heart disease than others – and even socio-economic factors – one study found that risk for developing cardiovascular disease was greater among black Americans than among white Americans(2).
Eating heart-healthy foods is important for everyone, but it’s especially important for those with an elevated risk of developing heart disease. Here are some bona-fide heart healthy foods whose benefits have been proven by science.
“Epidemiologic studies show an inverse correlation between garlic consumption and progression of cardiovascular disease,” one review states(3).
“Garlic has been shown to inhibit enzymes involved in lipid synthesis, decrease platelet aggregation, prevent lipid peroxidation of oxidized erythrocytes and LDL, increase antioxidant status, and inhibit angiotension-converting enzyme.”
While some studies have attempted to disprove the efficacy of garlic for preventing heart disease, “The negative results obtained in some clinical trials may also have resulted from usage of different garlic preparations, unknown active constituents and their bioavailability, inadequate randomization, selection of inappropriate subjects, and short duration of trials” – in short, bad science.
2. Pomegranate Juice
Rich in antioxidants, “pomegranate juice has been shown to exert significant antiatherogenic, antioxidant, antihypertensive, and anti-inflammatory effects.”(4)
It can also decrease lipid peroxidation in patients with type 2 diabetes – another risk factor in the development of cardiovascular disease – and improve systolic blood pressure.
3. Salmon And Other Fatty Fish
“Increasing fish consumption is recommended for intake of omega-3 (n-3) fatty acids and to confer benefits for the risk reduction of cardiovascular disease (CVD),” one study says(5). Most Americans are not achieving intake levels that comply with current recommendations.
Salmon and other fatty fish pose both risks and benefits when it comes to cardiovascular disease, but the benefits outweigh the risks significantly. Commonly consumed oily or fatty fish include not only salmon but mackerel, sardines, anchovies, trout, and tuna.
4. Olive Oil
“The Mediterranean diet, in which olive oil is the primary source of fat, is associated with a low mortality for cardiovascular disease,” one study writes(6).
There is a wide range of benefits associated with olive oil consumption, all of which could contribute to explaining why people who consume olive oil as part of their diet regularly have lower rates of heart disease than people with other, higher in fat diets.
When consumed in moderation, almonds can be very heart-healthy. One 2010 study gave small amounts of almonds daily to men with mild hyperlipidemia for four weeks, concluding that “almond supplementation, in addition to lowering effects on serum levels of CHD lipid risk factors, may contribute to a dramatic change in the relation of lipid risk factors and susceptibility of serum lipids to oxidative modification.”(7)
6. Broccoli and Asparagus
“Observational and experimental studies suggest that diets rich in cruciferous vegetables and glucosinolates may reduce the risk of cancer and cardiovascular disease (CVD),” says one study(8).
Diets high in veggies and low in fat are heart-healthy – we all know this – but now there’s evidence that certain veggies can actively prevent heart disease. So get plenty of dark leafy greens and cruciferous veggies like broccoli. Asparagus is another particularly heart-healthy vegetable.[mks_toggle title=”sources” state=”close “]
- Eat THESE Foods From The Mediterranean Diet To STOP Breast Cancer From Coming Back
It’s no secret that cancer is the disease of the century, but perhaps one of its most well-known and most …
- Unhealthy Gut Flora Increases Your Risk of Deadly Diseases such as Stroke and Diabetes
Researchers from Georgia State University have used improved technological approaches to further demonstrate the role that healthy gut flora plays …
- 10 Ways To Quickly Heal a Painful Mouth Ulcer Using Coconut Oil, Honey And Aloe Vera
It seems like the worst place to get a cut or sore is on your gums or the mucous tissue …
- Terminal Hospice Patient Exposes Truth About Ensure Nutrition Drinks
Carrol Krause was a former Herald-Times reporter from Indiana. Following her 2014 ovarian cancer diagnosis, Carrol turned to the Internet …
- Are You Damaging Your Teeth By Brushing Them?
Strong, white teeth are a god indicator of a healthy lifestyle. However, recent studies have indicated that brushing your teeth …
- 10 Little-Known Reasons Why Stress Is More Harmful To Your Body Than You Think
Chronic stress affects us in very real ways, although it can be a hard thing to measure. Often, because stress …
- According to Scientists, This is The Most Relaxing Tune Ever Recorded
This eight minute relaxing tune is a beautiful combination of arranged harmonies, rhythms and bass lines and thus helps to …
- Turn a Small Space Into a Big Harvest With These Awesome Vertical Gardens
Whether you want to grow veggies, herbs or flowers, gardening can be very rewarding. However sometimes your love for plants …
- Genetically Modified ‘Super Banana’ to be Tested on Americans
Vitamin A deficiency is still an issue in many parts of the world, Africa and southeast Asia the areas in …
- Soak Your Whites In Baking Soda Water For THIS Genius Reason!
Most people find themselves thinking twice before purchasing a classic white blouse or shirt. The fact is that white clothing …
- Farmed Salmon Is FULL Of Antibiotics And Mercury, Here’s How To Tell If Your Salmon Is Safe
Have you ever noticed that salmon in the supermarket can vary in color from a dull pink to a bright …
- Top 5 Causes for Cancer
Environmental factors, the food you eat, and the lifestyle you choose play an important role in determining if you are …
- Is Your Poop Normal? Here’s the Number 1 Reason to Check Your Number 2
Here’s the poop. What goes in must come out, one way or another. What your body doesn’t burn for energy …
- 35 Easy Tips to Help Fend off Stress
Stress can be detrimental to your work performance, not to mention the negative effects it has on aging, anger, and …
- What Your Doctor Doesn’t Know About Nutritional Medicine May Be Killing You
Dr Ray Strand’s What Your Doctor Doesn’t Know About Nutritional Medicine May Be Killing You was originally published over ten …