When it comes to maintaining a healthy heart, we often focus on avoiding foods that are typically regarded as “unhealthy,” such as fried foods and sugary treats.

While this is a step in the right direction, there are also many heart-friendly foods that are often misunderstood. Read on to discover these beneficial foods and learn why they should be a part of your diet.

Avocado

Avocados often have a reputation for being high in fat, which may concern those who are watching their heart health.

However, the majority of the fat in avocados is monounsaturated, which has been linked to lower levels of bad cholesterol (LDL) and a reduced risk of heart disease. Additionally, avocados are rich in vitamins and minerals, including potassium and fiber, which can also contribute to a healthy heart.

Nuts

Like avocados, nuts are often associated with being high in fat. However, the fat found in nuts is predominantly unsaturated, which has been shown to decrease blood cholesterol levels and reduce the risk of heart disease.

Nuts are also a great source of protein, fiber, and vitamin E, making them a heart-healthy snack.

Dark Chocolate

While chocolate is often considered a guilty pleasure, dark chocolate specifically has been shown to have heart-protective benefits.

Dark chocolate contains flavanols, compounds that can help to lower blood pressure, improve blood flow, and reduce inflammation in the body. Additionally, the antioxidants found in dark chocolate may help to protect against oxidative stress, which has been linked to heart disease.

Legumes

Beans, lentils, and chickpeas are all examples of legumes that are packed with heart-healthy nutrients. These foods are rich in fiber, which can help to reduce cholesterol levels and improve overall cardiovascular health.

Additionally, legumes contain a variety of vitamins and minerals that can contribute to a healthy heart, including folate, magnesium, and potassium.

Oats

Oats are a great source of soluble fiber, which can help to lower LDL cholesterol levels in the blood. Additionally, oats are rich in other heart-healthy nutrients, including beta-glucans, which can help to reduce the risk of heart disease.

Eating oats regularly has also been associated with a reduced risk of developing the metabolic syndrome, a condition that is linked to an increased risk of heart disease.

Fatty Fish

Fatty fish, such as salmon, tuna, and mackerel, are an excellent source of omega-3 fatty acids. Omega-3s have been shown to improve heart health by reducing inflammation, decreasing triglyceride levels, and improving blood flow.

Eating fatty fish regularly has been linked to a decreased risk of heart disease and stroke.

Whole Grains

Refined grains, such as white bread and pasta, have been associated with an increased risk of heart disease. On the other hand, whole grains, such as whole wheat bread and brown rice, have been shown to have the opposite effect.

Whole grains are rich in fiber, vitamins, and minerals, and have been linked to a decreased risk of heart disease and stroke. Studies have also shown that eating whole grains can help to lower blood pressure and improve overall cardiovascular health.

Tomatoes

Tomatoes are rich in a variety of vitamins and minerals, including lycopene, a powerful antioxidant. Studies have shown that consuming lycopene can help to reduce the risk of heart disease by improving blood vessel function and reducing inflammation.

Tomatoes are also low in calories and high in fiber, making them a great addition to any heart-healthy diet.

Low-Fat Dairy

Low-fat dairy products, such as milk and yogurt, are a great source of calcium and vitamin D, which are important for maintaining strong bones. Additionally, these foods are also heart-healthy.

Calcium has been shown to help regulate blood pressure, and some studies have suggested that consuming low-fat dairy products can help to lower the risk of heart disease.

Berries

Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants, which can help to protect against oxidative stress and improve overall cardiovascular health.

Additionally, berries are low in calories and high in fiber, making them a great choice for those who are watching their weight. Studies have also suggested that consuming berries regularly can help to reduce the risk of heart disease and stroke.

As you can see, there are many heart-friendly foods that are often misunderstood. Incorporating these foods into your diet can help to improve your overall cardiovascular health and reduce the risk of heart disease.