Studies show that high blueberry consumption (one to two cups per day) can improve cholesterol levels, lower triglycerides, and protect against oxidative damage that could lead to clogged blood vessels, a sign of heart disease.
How they help: Blueberries are powerful pellets of antioxidants (especially manganese and vitamins C and E) that provide protection on a cellular level. In addition to lowering LDL (“bad”) cholesterol and raising HDL (“good”) cholesterol, the phytonutrients in blueberries also prevent plaque buildup in the arteries, protect blood vessels, and support healthy blood pressure levels.
Snack smart: A number of recent studies have shown that organic blueberries may have a higher antioxidant capacity than their conventionally grown cousins. Opt for organic, and eat them as often as possible; daily is best. Out of season, dip into a bag of frozen blueberries — they retain virtually all of their antioxidant power.
5. Dark chocolate
In 2004, Columbian scientist Oscar Franco and his team of researchers published an article, in the British Medical Journal, that proposed a natural dietary means to reduce heart disease. It was dubbed the “polymeal” and researchers asserted that, if eaten daily, the seven proposed food groups could cut risk of heart disease by more than 75 percent. One of those seven foods was dark chocolate, which, as an individual component, was found to reduce risk of cardiovascular disease by an incredible 21 percent.
How it helps: Dark chocolate has a high percentage of cocoa. Cocoa is incredibly rich in compounds known as flavanols (a type of flavonoid), which help prevent clogged arteries, thereby reducing the risk of heart attack and stroke. Dark chocolate has also been shown to decrease blood pressure.
Snack smart: A small amount of dark chocolate is healthy for most people. Stick to small portions (about a two-inch square, or no more than an ounce) of chocolate with a high cocoa content — 70 percent or higher.
6. Grapes
Grapes are high in various heart-protective nutrients, including vitamin C, vitamin B6, potassium, and flavonoids.
How they help: Grapes support cardiovascular health primarily thanks to their antioxidant and anti-inflammatory effects. Together, these nutrients promote healthy blood pressure, reduce LDL cholesterol, and help your heart pump blood. B6 is a powerful anti-inflammatory agent that helps minimize the risk of inflammation, atherosclerosis, and hypertension.
Snack smart: Fresh grapes are tops for the whole nutritional package, and grapes retain these components when frozen. Eat the seeds, too — they’re loaded with healthful nutrients.
7. Walnuts
Like almonds, walnuts are rich in heart-healthy antioxidant vitamin E, potassium, and magnesium, but they really shine thanks to a good dose of omega-3 fatty acids. Just one quarter-cup serving contains nearly 95 percent of your daily dose.
How they help: Walnuts lower LDL cholesterol, help regulate blood pressure, and protect against excessive clotting and inflammation. Omega-3 fatty acids are antiatherosclerotic, meaning they help prevent (and may even reverse) atherosclerosis, the progressive thickening and hardening of the artery walls created by fatty deposits. In other words, omega-3 fats are the “good fat” you’ve heard about, and they’re fantastic at fighting deadly atherosclerotic heart disease.
Snack smart: A good portion of the nutrients in a walnut is found in its skin, so go for whole, raw nuts with the skins on.
Health & Fitness: Snack On This For A Healthier Heart was originally published on blackdoctor.org
