Monounsaturated fats and polyunsaturated fats are known to be great for the heart because of their role in lowering low-density lipoprotein (LDL) cholesterol levels and raising high-density lipoprotein (HDL) cholesterol levels. Including foods containing these fats in one’s diet ensures that one’s heart stays protected.
Here are 10 of the healthiest foods for the heart:
When planning meals for the week, it is a good idea to include most of these food items. They are readily available in the market and are good for your heart health.
References:
Johnston, L., Reynolds, H. R., Patz, M., Hunninghake, D. B., Schultz, K., & Westereng, B. (1998). Cholesterol-lowering benefits of a whole grain oat ready-to-eat cereal. Nutr Clin Care, 1, 6-12.
III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
Waterman, E., & Lockwood, B. (2007). Active components and clinical applications of olive oil. Alternative medicine review: a journal of clinical therapeutic, 12(4), 331-342.
Blomhoff, R., Carlsen, M. H., Andersen, L. F., & Jacobs, D. R. (2006). Health benefits of nuts: potential role of antioxidants. British Journal of Nutrition,96(S2), S52-S60.
Beattie, J., Crozier, A., & Duthie, G. G. (2005). Potential health benefits of berries. Current Nutrition & Food Science, 1(1), 71-86.
Bassett, C. M., Rodriguez-Leyva, D., & Pierce, G. N. (2009). Experimental and clinical research findings on the cardiovascular benefits of consuming flaxseed.Applied Physiology, Nutrition, and Metabolism, 34(5), 965-974.
Sirtori, C. R. (2001). Risks and benefits of soy phytoestrogens in cardiovascular diseases, cancer, climacteric symptoms and osteoporosis. Drug Safety, 24(9), 665-682.
Helpful Peer-Reviewed Medical Articles:
Anand, S. S., Hawkes, C., De Souza, R. J., Mente, A., Dehghan, M., Nugent, R., ... & Kromhout, D. (2015). Food consumption and its impact on cardiovascular disease: importance of solutions focused on the globalized food system: a report from the workshop convened by the World Heart Federation. Journal of the American College of Cardiology, 66(14), 1590-1614.
Stewart, R. A., Wallentin, L., Benatar, J., Danchin, N., Hagström, E., Held, C., ... & Vedin, O. (2016). Dietary patterns and the risk of major adverse cardiovascular events in a global study of high-risk patients with stable coronary heart disease. European heart journal, 37(25), 1993-2001.
Sacks, F. M., Lichtenstein, A. H., Wu, J. H., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., ... & Stone, N. J. (2017). Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation, 136(3), e1-e23.
Planck, N. (2016). Real food: What to eat and why. Bloomsbury Publishing USA.
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