What you eat is crucial for preventing and reversing disease, and this includes your heart. We all know that it is important to exercise, reduce stress, quit smoking, and decrease alcohol intake to help prevent heart disease, but an important component is what you put into your body on a daily basis. Eating heart-healthy foods can be one of the best ways to prevent heart disease.

What to Eat for a Healthy Heart

Vegetables

We all know that eating our veggies is good for us, and it is particularly good for our heart. It is preferable to eat organic whenever possible. 

Research shows that eating more vegetables, with a focus on consuming leafy green and cruciferous vegetables, may provide the greatest cardiovascular health benefits. (1) 

Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes and acorn squash are packed with carotenoids, fiber and vitamins to help your heart. Broccoli and asparagus are filled with nutrients such as vitamins C and E, potassium, folate, calcium and fiber. (2)

A meta-analysis study found a high daily intake of green leafy vegetables significantly reduced incidence of several types of cardiovascular disease. (3)

Fruit

Fresh fruit, also preferably organic, is another powerful heart-healthy food.

Berries such as blueberries, blackberries, strawberries and raspberries are full of heart-healthy phytonutrients and soluble fiber. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber. (4)

Studies have indicated that consuming fruits was inversely related to the risk of cardiovascular diseases. Several fruits can modulate metabolic risk factors such as hypertension, dyslipidemia, diabetes, and overweight/obesity, and inhibit atherosclerosis, which is the key pathological process of coronary heart disease and stroke. (5)

Fish

Fish is important to add to your eating plan because of the health benefits of their omega-3 long-chain polyunsaturated fatty acids.  Eat fish such as salmon, mackerel, herring, sardines, albacore tuna, and cod.

Omega-3s can help reduce inflammation throughout the body. Inflammation can damage your blood vessels and lead to heart disease. Inflammation is associated with all stages of atherosclerosis, which involves narrowing of the arteries increasing a person’s risk of a heart attack.

Researchers observed a low coronary heart disease mortality rate among native Alaskan and Greenland Eskimos who consumed a large amount of fish, as well as among the Japanese people in Japan, showing that fish intake may reduce coronary heart disease mortality rates. Death from coronary heart disease may be reduced by eating fish once per week or more.(6)

Omega-3 fatty acids may benefit heart health by (7):

  • Decreasing triglycerides
  • Lowering blood pressure slightly
  • Reducing blood clotting
  • Decreasing your risk of strokes and heart failure risk
  • Reducing irregular heartbeats

Nuts

People who are at risk of a heart attack can cut their risk by eating a healthy diet that includes nuts.

Nuts are a great tasty snack and easy to pack and take with you on the go. Try adding healthy nuts to your eating regimen such as walnuts, almonds, macadamia nuts, pecans, cashews, pistachios, pine nuts, and peanuts.

Research studies conducted in the US have reported a beneficial effect of nut consumption on coronary heart disease incidence.  A pooled analysis of these studies shows that subjects in the highest intake group for nut consumption had a 37% reduction in multivariable-adjusted risk of fatal coronary heart disease. Since inflammation is a key process in atherogenesis, one mechanism by which nut consumption may decrease CHD risk is by improving inflammatory status, which can be ascertained from levels of circulating inflammatory markers. (8)

Research demonstrates that nut consumption has been found to be inversely associated with cardiovascular disease mortality. Eating nuts was inversely associated with risk of myocardial infarction, heart failure, atrial fibrillation and abdominal aortic aneurysm. (9) 

Seeds

Seeds are another great source of heart-healthy nutrients. There is substantial evidence that increased consumption of seeds  is associated with lower risk of cardiovascular disease. (10) 

Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart-health. Chia seeds also provide omega 3 and fiber.

Dark Chocolate

Aren’t you glad this one’s on the list? Dark chocolate is rich in magnesium which is a mineral that is very important to the heart. Magnesium prevents muscle spasms of the heart blood vessels, which can lead to a high blood pressure and a heart attack. Magnesium prevents calcium buildup in cholesterol plaque in arteries, which leads to clogged arteries.

My HotzePak Heart Pak

The Heart Pak is Dr. Hotze's specifically designed combination of heart healthy vitamins and amino acids that work synergistically towards supporting optimal cardiovascular support. If you're looking for therapeutic doses of natural nutrients to help clean out your arteries, build collagen and decrease the risk of developing elevated blood pressure and cholesterol levels, the Heart Pak is highly recommended. And it's best feature? It's individually packaged, which makes taking your vitamins easier than ever, and is also a great add-on to any vitamin regimen!

Each packet of the Heart Pak contains:

  • Vitamin C - 2,000 mg
  • L-Proline - 1,000 mg
  • L-Lysine - 2,000 mg
  • Vitamin K2 - 180 mcg
  • Ubiquinol - 100 mg

Take care of your heart this February! Save 15% on your Heart Pak with special code HEART at www.HotzeVitamins.com.
Offer ends February 29, 2020.

Research
1. Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review
2. https://health.clevelandclinic.org/12-heart-healthy-foods-to-work-into-your-diet/
3. The Effect of Green Leafy and Cruciferous Vegetable Intake on the Incidence of Cardiovascular Disease: A Meta-Analysis
4. https://health.clevelandclinic.org/12-heart-healthy-foods-to-work-into-your-diet/
5. Fruits for Prevention and Treatment of Cardiovascular Diseases
6. Accumulated Evidence on Fish Consumption and Coronary Heart Disease Mortality
7. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
8. Health Benefits of Nut Consumption
9. Nut Consumption and Incidence of Seven Cardiovascular Diseases
10. Consumption of Plant Seeds and Cardiovascular Health: Epidemiologic and Clinical Trial Evidence