Heart disease and cardiovascular disease are the most common causes of death for both men and women worldwide, according to the Mayo Clinic. Heart disease and cardiovascular disease commonly show up as built-up plaque and hardening of the arteries from cholesterol buildup, smoking, or both, and can eventually result in a heart attack or stroke. However, there are some foods that can help to reduce blood pressure, bad cholesterol and plaque buildup in the arteries while maintaining good general heart health.
Salmon
Salmon is very high in omega-3 fatty acids, and according to the American Heart Association, foods rich in omega-3 fatty acids can benefit the heart health of people with healthy hearts as well as those at risk for cardiovascular disease. Foods rich in omega-3 fatty acids have also been shown to reduce the rate of abnormal heartbeat, decrease triglyceride levels, lower blood pressure, and slow the rate of plaque buildup in the arteries. The American Heart Association recommends eating two servings of fish high in omega-3 fatty acids per week.
Kidney Beans
Kidney beans are an excellent source of B vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium and fiber. Kidney beans also help to lower cholesterol and keep blood sugar level for longer periods of time than many foods, making them a good choice of foods for diabetics as well. Kidney beans are also high in protein while being incredibly low in saturated fat and calories from fat.
Nuts
Nuts like walnuts and almonds are high in omega-3 fatty acids, vitamin E, magnesium, fiber and polyunsaturated fats, which can help reduce the levels of bad cholesterol, also known as LDL's or low-density lipoproteins. Nuts also help to keep the blood sugar level stable, making them ideal snacks for between meals, as they travel very well and do not need to be refrigerated. However, nuts that have been salted or cooked in oil are not as healthy, so stick to raw or dry-roasted and unsalted nuts.
Dark Chocolate
According to the Cleveland Clinic, dark chocolate can help reduce free radicals from things like cigarette smoke and air pollution from the body, which contribute to plaque buildup in the arteries and higher level of low-density lipoproteins. The reason for this is that dark chocolate contains antioxidants called flavanoids, a naturally occurring plant compound, similar to those in apples, onions, tea and red wine. Dark chocolate that contains over 70 percent cacao is recommended, and chocolates with other ingredients like peanuts, caramel or raspberry filling should be avoided, as they are often high in calories and sugar that can counteract some of the benefits of dark chocolate.
Cooked Tomatoes
According to Medical News Today, cooked tomatoes can help reduce the likelihood of cardiovascular disease and minimize the amount of low-density lipoprotein buildup in the arteries. This buildup can lead to atherosclerosis because of the antioxidant lycopene, which is found in tomatoes. However, they must be cooked before they can release lycopene.
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