5 Best Heart-healthy Foods to Add to Your Diet

Kim -

One of the key ways to reduce your risk of heart disease is to follow a heart-healthy diet. These years, there has been a growing consensus on a heart-healthy diet. Here's a list of 5 foods you should consider adding to your diet for a healthy heart. Research suggests that these foods help reduce the risk of heart disease, either by improving heart function directly, or by lowering cholesterol and other factors that contribute to heart disease.

1. Beans

Black beans, soybeans, peas, broad beans, lentils, chickpeas and other beans are rich in nutrients, low in fat and high in protein. Beans are high in carbohydrates, dietary fiber, and active substances such as polyphenols and saponins, all of which help lower cholesterol. A meta-analysis of 25 relevant studies found that eating 130 grams of soy per day lowered "bad cholesterol" (LDL) by 0.17 mmol/L and systolic blood pressure by 2.25 mmHg. The study also found that eating a cup of beans (about 200 grams) a day can reduce body weight by 0.34 kilograms and reduce total body fat by 0.34%.

2. Coffee

Coffee contains plenty of bioactive polyphenols (primarily chlorogenic acid), caffeine (a stimulating alkaloid), and high amounts of the mineral potassium. A 16-year follow-up study of 186,000 participants found that those who drank at least 4 cups of coffee a day had a 18% lower risk of premature death, including risk of death from cardiovascular disease, compared with those who did not drink coffee. Drinking 1 cup of coffee a day also reduced the risk of premature death by 12%. The main effects of polyphenols in coffee include: reducing blood sugar level, inhibiting fat absorption, and promoting the decomposition of triglycerides in adipose tissue.

3. Tea

Tea leaves are loaded with flavonoids and polyphenolic antioxidants. A study involving 66 patients with coronary heart disease found that regular consumption of black tea significantly improved endothelial health and reversed vasomotor dysfunction in patients with coronary heart disease. A large study involving 200,000 men and 300,000 women found that daily consumption of tea (any type of tea) was associated with an 8% lower risk of ischemic heart disease and a 10% lower risk of heart disease. Experts say it's best to drink tea without sugar, sweeteners or cream.

4. Mushroom

Numerous clinical studies have found that eating mushrooms regularly protects the heart. Mushrooms have anti-inflammatory and antioxidant properties and help increase vitamin D levels in the body. Various amino acids and beta glucans (polysaccharides) and other substances in mushrooms can prevent atherosclerosis, lower blood pressure and lower lipids and regulate the immune system. Eating mushrooms regularly can also reduce heart disease complications such as metabolic syndrome, type 2 diabetes and obesity.

5. Tomato

According to a study review in 2017, tomatoes have proven effect of helping ward off heart disease. Tomatoes and tomato-based products lower levels of "bad" LDL cholesterol, which can otherwise cause fatty deposits, or plaques. Plaques building up on the walls of arteries can cause a disease called atherosclerosis, raising blood pressure, increasing the risk of heart attack and stroke.