Heart disease continues to be a top killer of both men and women in the United States. However, just a few changes in your diet and lifestyle can dramatically lower your risk.
In this week’s video you learned about the heart health benefits of dark leafy greens, berries, and whole grains. Foods containing healthy fats are particularly protective such as avocados, wild caught salmon, nuts and olive oil. Certain spices contain strong anti-inflammatories and antioxidants that can lower your risk. Ginger and turmeric are two great examples. Garlic is also great for your heart. Many studies show that it lowers blood cholesterol and triglycerides, and has strong antioxidants that protect your blood vessels against damage. Just a few cloves a week can significantly lower your risk of heart attacks and strokes. If you prefer, you can take an aged-garlic supplement.
Related: What are the Top 5 Anti-Aging Foods?
Certain drinks are great for your heart health too. For example, green tea decreases several cardiovascular risk factors including high cholesterol and blood pressure, as well as blockages in arteries. Studies show that drinking 5 or more cups a day can reduce your risk of death from heart attaches and strokes by 26%. If you prefer drinking coffee, you’ll be glad to know it can lower your risk too. Researchers found women who drink at least 2 cups of coffee per day have a 25% lower risk of dying from cardiovascular disease. Five cups or more a day can reduce stroke deaths by 36%.
Even certain guilty pleasure foods can lower your risk of heart disease. For instance, dark chocolate (60-70% cacao) contains strong antioxidants, which can lower blood pressure, raise your “good” HDL cholesterol, and prevent blockages in your arteries. Because chocolate usually contains sugar and is high in calories, limit the amount you eat to just an ounce or two a day.
Remember that heart disease is mostly preventable. By simply making some wiser food choices, you can profoundly lower your risk.