The 10 Best Foods for Heart Health

Cardiovascular disease is the leading cause of death in the United States. Here, we’ll discuss 10 cardioprotective foods that may help lower your risk.

Garlic has been evaluated clinically for its ability to lower three of the major health concerns related to cardiovascular disease: blood pressure, cholesterol and glucose concentration. Additionally, garlic’s sulfur-containing compounds may have a supportive, therapeutic role in helping to moderate cardiac hypertrophy, a stress response related to most forms of cardiovascular disease. Aim to add cooked, raw or powdered garlic to your cooking at least 2-3 times per week.

One of the main components of cardiovascular disease and a risk factor for heart attack and stroke is atherosclerosis, which happens when fat deposits in artery walls oxidize, becoming sticky plaques that can narrow the artery and restrict blood flow to the heart. Antioxidant compounds found in strawberries known as ellagic acid, anthocyanin, catechin and quercetin are cardioprotective, and help to inhibit the oxidation of these fat deposits, slowing the rate at which they become plaque and cause damage to arteries. Enjoy a quick strawberry jam by simmering 1 pound of chopped berries until soft, then gently break apart with a fork and stir in 2 teaspoons of raw honey. Store sealed in the refrigerator and use within 1 week.

When it comes to heart health, “fat-free” may not be your best option. A randomized controlled trial from the medical journal Stroke found that a Mediterranean-style diet rich in olive oil had a significant improvement on the risk factors and occurrence of cardiovascular events, and a low-fat diet did not. Olive oil is rich in monounsaturated fatty acids and antioxidant polyphenols, which work to lower LDL cholesterol, reduce inflammation, and protect the integrity of artery walls, which can become damaged by oxidation and harmful plaque buildup. One way to utilize olive oil deliciously is to prepare your own dressings and marinades from scratch using extra-virgin olive oil as the base.