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Heart Healthy: 10 Foods and Supplements that Support Your Cardiovascular System

September 18, 2020

Heart Healthy: 10 Foods and Supplements that Support Your Cardiovascular System

Many different foods and natural health supplements can support cardiovascular health, not least being these ten:

 

  1. Whole Grains

 Whole brown rice, rye, oats, barley, quinoa, buckwheat, and whole wheat are high in fiber, which can lower bad cholesterol (LDL) levels and reduce heart disease risk. Whole grains have also been linked in studies to decreased systolic blood pressure levels. 

 

  1. Fatty Fish

 Tuna, salmon, sardines, mackerel, and other fatty fish are high in omega-3 fatty acids, which have been linked in extensive studies to cardiovascular health benefits, including lower systolic blood pressure, fasting blood sugar, blood triglycerides, and total cholesterol levels. An effective substitute is fish oil. 

 

  1. Almonds and Walnuts

 Almonds are high in fiber and monounsaturated fats, both necessary for heart health. Almonds have also been linked in studies to improved cholesterol, including lower LDL and higher HDL levels. Walnuts are high in fiber and several micronutrients necessary for cardiovascular health, including copper, manganese, and magnesium. In studies, walnuts were found to reduce LDL cholesterol, diastolic blood pressure, inflammation, oxidative stress, and heart disease risk. 

 

  1. Beans

 Beans provide a particular type of starch that resists digestion. Instead, beneficial bacteria in the gut ferment this starch, which, in turn, helps to restore cholesterol and blood triglycerides to normal levels. 

 

  1. Seeds

 Flax, hemp, and chia seeds are all high in several nutrients beneficial for heart health, including omega-3 fatty acids and fiber.

 

  1. Olive Oil

 Olive oil is a rich source of antioxidants and has been linked in multiple studies to lower diastolic and systolic blood pressure. 

 

  1. Berries

 Blackberries, raspberries, blueberries, strawberries, and other berries are high in anthocyanins and other antioxidants that protect cells from inflammation and oxidative stress related to the onset and progression of heart disease. Different studies have also linked berries to reduced LDL cholesterol and systolic blood pressure levels, decreased body mass index, and lower inflammation markers. 

 

  1. Tomatoes

 Tomatoes are high in lycopene, a robust plant-based antioxidant. Multiple studies have linked low lycopene levels to increased stroke and heart attack risk. Diets high in lycopene-rich tomatoes have also been associated with increased good cholesterol (HDL) levels. 

 

  1. Leafy Green Vegetables

 Collard greens, kale, spinach, and other dark, leafy greens are high in vitamins and minerals like vitamin K that support blood clotting and provide protection for the arteries. They also contain nitrates that can lower blood pressure. Multiple studies have linked them to a reduced risk of coronary heart disease. 

 

  1. Heart Advanced Support

 An all-natural heart health supplement can also help support heart health. Farlong Pharmaceutical's Heart Advanced Support is a cardiovascular health supplement that contains Notoginseng extract as its main active ingredient.