10 Natural Foods That Protect You From Heart Attacks

Cardiovascular disease, affecting the heart is the number-one killer disease. Your arteries are the delivery route through which a continuous supply of life-giving oxygen travels. If these pathways are blocked or narrowed, your body starts to gasp for that supply of oxygen. Hence, a block or the narrowing down of an artery can cause serious consequences if not diagnosed, which can be fatal at times.¹

Protect your heart from a broad spectrum of disorders such as high blood pressure, coronary heart disease including heart attack, chest pain, stroke, congestive heart failure, weakening of the blood vessels, and valves in the heart by eating foods containing heart-healthy omega-3 fatty acids.² Now let us look into some natural superfoods that are ideal for protecting you from heart attacks.

1. Nuts And Seeds

A handful of walnuts provide your body with heart-healthy omega-3 fatty acids. Nuts like walnuts, almonds, brazil nuts, cashews, and macadamia nuts are high in fat but it is a good fat that keeps your arteries clean. Adding nuts to the diet lowers the artery-clogging LDL cholesterol. Nuts and seeds have tons of benefits such as.³⁴⁵

• Nuts contain the antioxidant vitamin E that traps any disease-causing free radicals
• They contain calcium and magnesium which help maintain strong bones and a steady heartbeat.
• They also contain nitric oxide that your body converts into a potent compound that dilates the arteries and lets more blood reach the heart.
• They also contain nitric oxide that your body converts into a potent compound that dilates the arteries and lets more blood reach the heart.
• Consumption of flaxseed can reduce systolic and diastolic blood pressure.
• Flaxseed prevents the development of atherosclerosis, a condition in which plaque builds up inside your arteries.
• Dietary flaxseed supplementation could prevent a heart attack due to high levels of cholesterol in the blood and strokes.

2. Olive And Flaxseed Oil

Monounsaturated and omega-3 fats are lean and clean fats that keep your arteries clean and healthy, reduce blood pressure, and give your good cholesterol a boost.⁶

• Saturated fats are pro-inflammatory in the body, which can clog your arteries and raise your risk of heart disease.
• The anti-oxidants in olive and flaxseed oil lessen the inflammation in veins and arteries.
• Use nutritional unrefined olive oil as a dressing or toss it with whole grain pasta for a healthy meal rich in omega-3 fats. These oils are good for heart disease and cancer prevention.

3. Avocados

Avocados are considered to be one of the best foods available to you, especially for your heart health.⁷

• Eating avocados daily improves the ratio of the good HDL cholesterol to the bad LDL cholesterol.
• They lower the triglyceride levels as well which are the markers of inflammation in the body.
• It is loaded with vitamin E, folate, potassium, and magnesium.
• The potassium content helps regulate blood pressure while folate is an important nutrient for heart health.

4. Fatty Fish

Oily and fatty fish such as salmon contain omega-3 fatty acids that help regulate your heart health and cholesterol levels.⁸

• They contain essential fatty acids and long chain fish oils that keep the artery walls flexible, limiting arterial damage and reducing the risk of heart disease.
• They also help to reduce bad cholesterol levels, high levels of which contribute to heart disease. The more fish oil in our body’s cells, the less clogged and aged our arteries are.
• Omega 3s found in oily fish improve heart functioning by regulating the heartbeat, make aging arteries more flexible, help block inflammatory processes, and restore the artery elasticity.
• The more fish oil in our body’s cells, the less clogged and aged our arteries are.
• They improve heart functioning by regulating the heartbeat, make aging arteries more flexible, help block inflammatory processes, and restore the artery elasticity.

5. Cereals And Lentils

A daily intake of lentils, beans, and cereals is associated with a plasma cholesterol-lowering effect which can reduce the risk of developing heart disease.⁹

• Pulses are an important source of essential nutrients and consumption of pulses is associated with a reduced risk of developing several types of chronic diseases including coronary heart disease.
• Regular intake of lentils may reduce the risk of cardiovascular disease with favorable effects on blood pressure.
• Intake of dietary fibers and certain phytochemicals that are abundant in cereal grains and leguminous seeds have been associated with reduced risk of cancer, cardiovascular disease, and diabetes.

6. Asparagus And Broccoli

Antioxidants can scavenge free radicals and protect the human body from oxidative stress which is the main cause of some cancers and heart disease.¹⁰¹¹

• Asparagus shows one of the greatest antioxidant activities
• Consumption of broccoli is beneficial to the heart as it contains high amounts of selenium responsible for cardioprotection.

7. Spinach

Spinach is one of those foods that provide a host of benefits and being a filling food at the same time.¹²

• Spinach is rich in folate which helps your heart stay healthy reducing dangerous levels of homocysteine to ward off stroke and heart disease.
• It is rich in chlorophyll, vitamin K, and coenzyme Q10 that keeps your heart healthy.
• It is also a good source of potassium and magnesium which help in lowering blood pressure.

8. Whole Grains

You can opt for whole grains instead of refined grains as whole grains can substantially lower total cholesterol, lower bad cholesterol i.e. the LDL, triglycerides, insulin levels, and lower the risk of forming blood clots.¹³

• Consumption of whole grains is linked to better heart health.
• Whole grain intake is associated with a reduction in the risk of coronary heart disease and heart attacks.

9. Onion And Garlic

Including onion and garlic in your diet, every day will contribute to improved cardiovascular health.¹⁴¹⁵

• Garlic is rich in phytochemicals which can reduce hypertension.
• It improves coronary endothelial function by reducing pulmonary vasoconstriction.
• It increases the elastic properties of the blood vessels and increases peripheral blood flow.
• Onion can reduce cholesterol levels and purify the blood.
• The antioxidant effect of onion is known to prevent ischemic heart injury, one of the most common cardiovascular diseases.

10. Apple Cider Vinegar

Apple cider vinegar helps in all aspects of your heart. It is for this reason that adding it in your cooking is very beneficial.¹⁶

• Drink a cup of warm water with a tablespoon of apple cider vinegar after a high-fat meal.
• The antioxidant flavonoid content in apple cider vinegar can reduce the harmful effects of high cholesterol diets.
• Consumption of apple cider vinegar can reduce harmful lipid composition in your body.
• It can effectively reduce LDL, triglyceride and cholesterol levels which play an important role in the formation of plaque in the walls of the arteries.

Look after your heart and return its love by inculcating healthy habits, following a diet rich in veggies, fruits, fish, greens and healthy oils, keeping your fitness levels in check by doing simple exercises and leading a stress-free life!