Try adding a few different types to your diet to take advantage of their unique health benefits. Studies show that eating lots of berries can reduce several risk factors for heart disease.įor example, one study in 33 adults with obesity showed that consuming strawberries at two and a half servings for 4 weeks significantly improved insulin resistance and LDL (bad) cholesterol ( 10).Īnother study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting ( 11).Īdditionally, an analysis of 22 studies showed that eating berries was associated with reductions in LDL (bad) cholesterol, systolic blood pressure, body mass index, and certain markers of inflammation ( 12).īerries can be a satisfying snack or delicious low calorie dessert. Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health.īerries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease ( 9). Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease. Phrases like “whole grain” or “whole wheat” indicate a whole grain product, while words like “wheat flour” or “multigrain” may not. When purchasing whole grains, make sure to read the ingredients label carefully. One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease ( 7).Īdopting a diet rich in plant-based foods, whole grains, low fat dairy products, and sodium intake within normal limits can be effective in the prevention and management of hypertension ( 8). Multiple studies have found that including more whole grains in your diet can benefit your heart health. An extra 1 or 2 servings per day of these foods increases or decreases risk by approximately 10% to 20% ( 6). Refined carbohydrates increase the risk of coronary heart disease. Whole grains include all three nutrient-rich parts of the grain: Studies show that a higher intake of leafy greens is associated with a lower risk of heart disease. Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease ( 4).Īnother study in 29,689 women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease ( 5). Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease. They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels ( 3). In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting ( 2). Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants.
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