“Let your food be your medicine, and let your medicine be your food.” – Hippocrates
Having a heart healthy diet isn’t just about cutting back on foods containing fats, cholesterol, and sodium. It is important to know what foods can be added to your diet to reduce the risks of a heart attack and/or stroke. In addition, it is also important to understand that the wider the range within these categories of risk-reducing foods consumed, the more likely you are to increase your chances of prevention. Various forms of fruits, vegetable, nuts, and legumes contain different levels of folate, omega-3 fatty acids, and antioxidants that are helpful in maintaining a healthy heart and lowering your risk of heart attack and stroke.
Folate
Folate is a water-soluble B vitamin present in some foods, both naturally and added. In 1998, the FDA found that cereals and grains were amongst the most widely consumed products in the Unites States and one of the greatest contributors of folic acid to the American diet. In order to increase folic acid intakes throughout the United States, the FDA began requiring manufacturers to add folic acid to several grain products, such as enriched breads, cereals, flours, pastas, and rice. The program increased average folic acid intakes by about 190mcg a day. Within the three years following this fortification program, researchers found 10 to 15 percent fewer stroke deaths than in the three years before fortification.
What foods are rich in folate?
The highest levels of folate are found in raw or boiled vegetables, particularly the deep green, leafy vegetables like spinach and Brussels sprouts. Foods that can help to decrease the risk of stroke and heart attack by providing the body with folate, potassium, and other essential nutrients include:
- Kale
- Liver
- Lentils
- Black-eyed peas
- Asparagus
Omega-3 fatty acids
Omega-3 fatty acid is a type of polyunsaturated fat that plays a crucial role in decreasing the risks of stroke, heart attacks, and several heart diseases. While Omega-3 supplements are helpful for lowering risk of heart disease, research has shown that omega-3’s may be better absorbed from food than supplements. Foods rich in Omega-3 help to lower the amount of lipids circulating in the bloodstream, decrease platelet aggregation and prevent excessive clotting, decrease endothelial cells’ production of chemicals that cause the thickening of arteries, and increase the production of another chemical that helps dilation and relaxation of the arteries.
What foods are rich in Omega-3 fatty acids?
Although high levels of omega-3s are found in plant sources like flaxseed and flaxseed oils, the omega-3s found in fish sources like sardines and salmon are more powerful than any other source. Other foods containing omega-3s include:
- Seafood – tuna, mackerel, oysters, halibut
- Green, leafy vegetables – spinach, Brussels sprouts, kale, cabbage
- Nuts – butternuts, walnuts
- Spices – fresh basil, dried ground oregano, dried ground cloves, parsley
- Soy products – soybean oil, soymilk, edemame
Antioxidants
Antioxidants are substances, such as Vitamin C and E that remove potentially damaging oxidizing agents within the human body, help reduce inflammation, and prevent plaque buildup in the arteries. Vitamin C plays an imperative role as an antioxidant. The nutrient helps to neutralize reactive, oxygen-containing molecules in the body before they are able to attack the lipids. Additionally, Vitamin C is crucial in the regeneration of Vitamin E – another important antioxidant. While Vitamin C is the most important water-soluble antioxidant, vitamin E is the most important lipid-soluble antioxidant, protecting the cell membranes from the production of lipid peroxides.
What foods contain antioxidants?
Deeply pigmented vegetables and fruits are known to be the best preventers of stroke and heart disease because they are great sources of antioxidants. One cup of strawberries contains the recommended daily intake of vitamin C, along with high amounts of folic acid and fiber – both helpful in preventing heart attack and stroke. Some of the best sources of antioxidants include:
- Fruits & fruit juices – Pomegranate, berries, cherries, plums
- Dried fruits – raisins, prunes, figs, dates, apples, peaches, pears
- Vegetables – artichokes, kale, spinach, broccoli, red cabbage, asparagus
- Chocolate – pure, unsweetened cocoa powder and dark chocolate
- Spices – cloves, cinnamon, turmeric, oregano, sage, rosemary, thyme
- Coffee
- Nuts – pecans, walnuts, hazelnuts, pistachios, almonds
- Beans – kidney, pinto, lentils, soybeans