Valentine’s Day is just around the corner and we naturally start thinking about the one’s we love.
But this Valentine’s Day maybe you can give yourself a little love as well by making some small changes in your food habits that will love your heart and keep it healthy.
In addition to being the organ we associate with love and Valentine’s Day, the heart has an important job in the body. It is responsible for pumping blood to the lungs to pick up oxygen, and then pumping this oxygen-rich blood to the rest of the body where it delivers energy to every cell. We should make sure we are doing everything we can to keep this vital organ in top shape!
One of the ways we can do this, in addition to exercising regularly, is to eat foods that keep the heart free from cardiovascular disease. In fact, some foods can have a direct effect on certain risk factors for heart disease, such as blood pressure, triglyceride levels, cholesterol levels, and inflammation.
Let’s take a closer look at some of these foods to see how they support the heart and keep it working at its optimal best.
14 Foods for a Healthy Heart*
1. Leafy Green Vegetables
Leafy green vegetables like spinach, kale and collard greens are at the top of the list. They are nutrient dense, meaning they contain a lot of nutrition for the amount of calories they contain, and they are particularly protective of our heart.
For one, they are a good source of vitamin K1, which helps with blood clotting. Even more important for heart health, some if this Vitamin K1 can be converted into Vitamin K2 by the probiotics (healthy microbes) in our digestive tracts. Vitamin K2 helps direct calcium and other minerals into our bones and teeth, and prevents calcification of the blood vessels. 1 Some green leafy vegetables particularly high in Vitamin K include kale, parsley, collard greens, turnip greens, and spinach.
Green leafy vegetables are also particularly high in dietary nitrates. In research studies nitrates were shown to reduce blood pressure, decrease arterial stiffness and improve the function of the endothelial cells lining blood vessel walls. Some green vegetables with the highest amounts of nitrate include arugula, cilantro, butter leaf lettuce, spring greens, basil, beet greens, and Swiss chard.
2. Berries
Berries are little concentrated packages of nutrients that play a key role in heart health. They are rich in antioxidants and other phytonutrients that help protect this organ. Each color of a berry indicates the presence of a different phytonutrient. For example, blueberries, with their dark blue color, are rich in anthocyanins. Anthocyanins have been shown to protect against the damaging effects of oxidation that occur in the body as a result of normal cellular function. Oxidation in turn triggers an immune response by the body in the form of inflammation, and inflammation can lead to heart disease.
Try including several different types of berries (and other colorful fruits) into your diet to get a variety of these important phytochemicals that prevent cardiovascular disease and support our immune system. Some great examples are strawberries, blueberries, blackberries and raspberries.
Whole grains are high in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease. 2, 3
Whole grains retain all the components of the original seed, unlike processed grains that may have the nutrient rich germ and bran removed. Grains are best consumed in their original form rather than ground into flours or baked into processed foods. Some examples of whole grains include brown rice, steel cut oats, rye, barley, and the pseudo-grains buckwheat and quinoa.
If you do purchase a product that includes grain (such as bread or crackers) avoid the softer variety. If you can squish a loaf of bread into a ball, it is too processed! The denser the loaf, the more healthy fiber is present. Look for firmer loaves that contain the whole grain or seed in them. In addition, make sure the ingredients include the words “whole grain.” Phrases such as “wheat flour” or “multigrain” may not be whole grain.
4. Beans
Beans, like whole grains, are high in fiber and help control cholesterol levels by decreasing levels of LDL.
Beans are also a good source of plant protein that can be substituted into meals as a source of protein instead of meat. Not only is this a more environmentally friendly protein source, but it also helps reduce the amount of saturated fats in our diet, since animal meat (especially fatty cuts of conventionally raised beef) can be high in saturated fats.
Although there is still discussion about the safety of consuming saturated fats, some studies have shown a connection between saturated fat consumption, unhealthy cholesterol levels, and chronic heart disease. Based on these findings, the American Heart Association (AHA) recommends replacing bad (saturated) fats with good (unsaturated) fats as a part of a healthy eating pattern.
5. Avocados
Avocados happen to be an excellent source of one of the “good” unsaturated fats recommended by the AHA, specifically monounsaturated fats. Adding these healthy fats to your diet can help reduce “bad” LDL cholesterol levels in your blood and fight inflammation, both of which can help lower your risk of heart disease and stroke.
On top of that, avocados are an excellent source of heart-loving fiber and potassium. Potassium is a critical component in muscle function. The heart (a muscle) requires the proper amount of potassium to signal its cells to conduct electrical signals so that it pumps correctly.
6. Fish Oil
Much research has been done on the benefits of another type of healthy fat known as Omega-3 fatty acids. They help to reduce triglycerides levels in the blood. Many studies have shown an association between high triglyceride levels and an increased risk for heart disease. These fats have also been found to slow the buildup of plaque in the arteries, slightly lower blood pressure, and reduce the risk of developing an irregular heartbeat (arrhythmias). 4
It is important to note, Omega-3 fatty acids are “essential fats,” meaning our body can’t produce them on its own and needs to obtain it through healthy foods. Fatty fish like salmon, mackerel, sardines and tuna are good sources. If you prefer, a fish oil supplement in capsule form is another option for getting a daily dose of omega-3 fatty acids.
7. Walnuts
Walnuts are another source of omega3 fatty acids, having the highest amounts among tree nuts. They are also a great source of monounsaturated fats, fiber, and magnesium which, along with potassium, is essential for proper muscle function. 5
8. Dark Chocolate
This one is especially good for Valentine’s Day! Dark chocolate is rich in antioxidants like flavonoids, which is especially protective against heart disease. It also contains fiber, and several studies have associated eating chocolate with a lower risk of heart disease.
One such study using results from the participants of the NHLBI Family Heart Study showed that those self-reporting that they ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate eaters. Another analysis using data from the same study found that eating chocolate at least twice per week was associated with a 32% lower risk of having calcified plaque in the arteries.
This, unfortunately, doesn’t mean we can start binging on chocolate whenever we want! Most chocolates foods are made with high amounts of added sugars, saturated fats, and high in calories. The heart protective benefits come from the cacao (or cocoa) that it contains. Therefore, be sure to pick a high-quality dark chocolate with a cocoa content of at least 70% (I like the very bitter 85%) and use portion control. Limit your serving to 1 or maybe 2 squares and savor every bite! Good brands tend to have less ingredients. Choose those that use cacao, the unprocessed form of cocoa, because it tends to retain more of its antioxidant power. Avoid milk chocolate, as it contains less cocoa.
9. Tomatoes
Tomatoes are another source of healthy phytonutrients. This time it is the antioxidant lycopene, which gives tomatoes their rich red color. Lycopene helps to neutralize harmful free radicals that cause oxidative damage to our cells and cause inflammation, both of which can contribute to heart disease. Consuming tomatoes has been associated with an increase in “good” HDL cholesterol. 6
10. Olive Oil
Olive oil is full of antioxidants which combat inflammation and decrease the risk of chronic disease. In fact, a component of virgin olive oil, called oleocanthal, has similar anti-inflammatory properties to ibuprofen. 7 Like avocados, it is also rich in monounsaturated fatty acids.
Studies have shown those who consumed the most olive oil have a lower risk of developing heart disease and a lower risk of dying from heart disease.
Since olive oil has a low smoke point, meaning it shouldn’t be used for high-heat cooking, use it only for sautéing or better yet, drizzle a bit over foods after cooking to obtain the maximum antioxidant benefits. It is also great to use in salad vinaigrettes.
11. Almonds
Scientists have found that adding almonds to your diet can reduce the risk of heart disease by keeping blood vessels healthy. They are rich in Vitamin E (another powerful antioxidant), flavonoids (like chocolate), monounsaturated fats (like olive oil and avocados,) and fiber. It is thought that these all work in conjunction with one another to support heart health.
In a study led by Professor Helen Griffiths, professor at Aston University in the UK, researchers tested the effects of a short-term almond-enriched diet on participants. At the end of the study period, the group eating an almond-enriched diet had higher levels of antioxidants in their blood stream, improved blood flow and lower blood pressure, potentially reducing their risk of heart disease.
12. Seeds
Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids, whose benefits we have discussed above. Chia seed has the added benefit of being a complete protein. They help reduce inflammation, blood pressure, cholesterol and triglyceride levels. Flaxseed in particular has been researched for its anti-inflammatory abilities.
13. Garlic
Garlic has been well known for its health benefits, such as boosting immunity and keeping us healthy, but it also has strong anti-inflammatory properties. Research indicates it can have a positive impact on our arteries and blood pressure too.
Garlic contains an organosulfur compound call allicin, which investigators believe is converted by red blood cells into hydrogen sulfide gas that expands our blood vessels, making it easier to regulate blood pressure. 8
To obtain the maximum benefits from garlic, it is best to eat it raw, or crush it and let it sit for a few minutes before cooking allowing the enzymes from the allicin to fully activate. If you do cook with garlic, don’t heat it above 140°F, or add it to your recipes when you’re almost done cooking, as higher temperatures will inactivate the allicin. 9
14. Green Tea
You may have heard a lot about the health benefits of green tea, and for good reason. Much research has been done on its rich source of phytochemicals, namely polyphenols and catechins, that fight inflammation that can cause heart disease,
An in-depth review of the health benefits of green tea in Current Medicinal Chemistry(2008), cites “epidemiological, clinical and experimental studies have established a positive correlation between green tea consumption and cardiovascular health” by scavenging for inflammation causing free-radicals, improving the blood lipid profile, regulating vascular tone by activating endothelial nitric oxide, and suppressing platelet adhesion inhibiting thrombogenesis, among other factors. In the authors’ words, “Taken together, catechins may be novel plant-derived small molecules for the prevention and treatment of cardiovascular diseases.”
So, there you have it. Fourteen heart loving foods for Valentine’s Day! Many of which can be found in the Mediterranean Diet. I hope you try to incorporate many of these in your day-to-day food choices as well. Below are a couple of recipes you might like to try using some of these foods as ingredients!
Yours in Health and Happy Valentine’s Day!
Evey
*Many thanks to https://www.healthline.com/nutrition/heart-healthy-foods#section16 for helping me compile my list!
Grilled Salmon and Avocado Salsa
Baking delicious wild caught salmon is easy and it contains a lot of healthy Omega3 fatty acids. Pair it with a delicious salsa made with heart-healthy avocado, garlic, cilantro, and tomato!
Serves 4
Ingredients
1 1/2 lb Wild Salmon, cut into 4 pieces
1 Tbsp olive oil
1 tsp salt
1 tsp ground coriander
1 tsp ground garlic powder
1 tsp paprika
1 tsp onion powder
1 tsp black pepper
Directions
- In a small bowl mix the spices together – salt, coriander, onion, paprika, garlic, and black pepper.
- Pat salmon dry and rub spice mixture onto each salmon filet
- Place in the refrigerator and allow to marinate for 30 minutes.
- Meanwhile, preheat oven to 400°F, line a baking dish with parchment or lightly grease with olive oil, and prepare salsa (recipe below).
- Bake salmon in oven for 15 minutes or until flaky but still moist.
- Serve topped with salsa.
Avocado Salsa
Ingredients
1 large ear, fresh yellow corn or frozen, organic
1 avocado, peeled, pitted and cubed
1 large tomato, diced
½ red onion, finely diced
1 clove garlic, minced
Juice from 1 lime
1 Tbsp olive oil
2 Tbsp cilantro, finely chopped
1 tsp sea salt
Pinch of cayenne (optional)
Directions
- Combine tomato, onion, corn, lime juice, garlic, olive oil, and salt in a bowl.
- Stir in avocado and cilantro, add cayenne if desired.
- Use immediately or store covered in refrigerator for up to 2 days.
