4 best foods for your heart
Do superfoods exist? An overwhelming amount of evidence indicates that the best foods for your heart are plants. Evidence suggests we should aim to eat a diet that is rich in quantity and variety of vegetables, fruits, whole grains, legumes (beans), nuts and seeds. Many trials have demonstrated lower rates of high blood pressure, cholesterol, obesity, inflammation and heart disease in those following a plant-predominant or plant-based diet. But are there certain foods that are better than others?
Why are plants the best foods for your heart?
Plants contain an abundance of fiber, vitamins, minerals, micronutrients, polyphenols and antioxidants, all thought to be responsible for their heart healthy effects. Some more than others.
While I cringe at the concept of “superfoods,” a handful to foods have emerged in the literature as particularly heart healthy and deserve particular mention. Let’s explore the top nutritional heavy hitters that should be a part of any optimal heart healthy diet.
Superfoods for your heart health - my top 4
Green, leafy vegetables
Dark leafy greens have been fairly consistently demonstrated to be associated with a lower risk of heart disease (among other chronic diseases like diabetes) when consumed daily. The cardioprotective benefits are thought to be due to their high levels of nitrates, which are then converted in the body to nitric oxide, a potent vasodilator. Studies have shown decreased blood pressure and arterial stiffness in individuals following consumption of leafy greens such as spinach. These veggies also are a good source of lutein, a phytochemical with anti-inflammatory and antioxidant properties. Individuals with higher levels of lutein have been shown in some studies to have lower levels of high blood pressure and heart disease.
Several large prospective studies have demonstrated reductions in cardiovascular endpoints like heart attacks with increased intake of green, leafy vegetables. In one particularly large US cohort, an 11% reduction in risk of cardiovascular disease was seen for each serving of leafy greens. Individuals with the highest intake of leafy greens (about 1.5 servings/day) had a lower risk of heart disease compared to those with the lowest intake (about 0.2 servings/day). There is some evidence that the physiologic effects begin to dissipate after 2 days of ingestion, and so daily intake may be most beneficial. Think spinach, arugula, collard greens, kale, Swiss chard, and mesclun.
Nuts
Nuts are a nutrient-dense, heart-healthy food that have been associated with reductions in risk of heart disease in several major trials. They are a good source of heart healthy fats (predominantly monounsaturated fats), fiber, plant protein, and polyphenols. Nuts are a critical component of the Portfolio diet, a plant based approach to lowering cholesterol that may be as powerful as a low dose statin. When added to the diet, they have also been shown to lower inflammation and improve glycemic control.
A very large randomized controlled trial found that when 30 grams (1 handful) per day of mixed nuts was added to a Mediterranean diet, risk of cardiovascular disease was lowered by 30%. While the evidence is quite strong for almonds and walnuts, some studies have seen an association regardless of the type of nut. Other than those already mentioned, we also love cashews and pistachios in our home! Obviously avoid if nut allergies are an issue.
Berries
Berries and other brightly colored fruits and vegetables contain a type of antioxidant called anthocyanins. Not only are they anti-inflammatory, they have also been found to improve the function of our blood vessels, decrease blood pressure, and improve insulin resistance.
In one large cohort, participants with the highest anthocyanin intake had a lower risk of heart attack compared to the lowest intake. The benefits appear to be most notable in those who consume at least 3 servings of berries a week, with blueberries emerging as particularly beneficial in several of the studies. While berries are the most commonly consumed source of anthocyanins, consider other good sources such as eggplant, radishes, and red cabbage.
Legumes (aka beans)
Legumes include soybeans, peas, green beans, chickpeas, beans and lentils. They are an amazing source of plant protein, as well as fiber, polyphenols, and saponins (potent cholesterol lowering molecules). They are also quite affordable and sustainable. Unfortunately, most of us aren’t getting nearly enough - reportedly less than 8% of us consume them on any given day! Randomized controlled trials have shown that daily consumption can improve glycemic control, decrease cholesterol, and reduce blood pressure. They also may be helpful for weight loss, likely due to their satiating properties. Legumes may be particularly healthful choices, not only because of their inherent health promoting components, but also because they tend to displace animal sources of protein. Consumption of more than 4 servings per week of legumes has been associated with 14% decreased risk of cardiovascular disease in a large meta-analysis.
Daily consumption can be as simple as chickpeas or black beans in salad or consider dips and spreads, such as hummus. Chickpea salad sandwiches are a great alternative to tuna.
My take on these superfoods
I don’t really believe in super foods. Too much of a good thing can be at best, redundant, and at worst, harmful. I strongly believe that a wide variety of different plants is incredibly important for optimal heart health.
That said, there are certain broad categories of foods groups worth focusing on, as they have emerged as particularly healthful in the literature. This is by no means a comprehensive list, nor does it mean that other foods aren’t important, but it’s worth considering if you consume enough of them.
I frequently discuss with my patients the foods that I want them to eat MORE of, rather than the ones I want them to eat less of, and these are always on my list. Aim to get some from each of these categories as often as you can. Which are your favorite?
Interested in working with Dr Harkin to eat a more heart healthy diet?
