Looking after your heart is so important to your wellbeing, so why not try to include a few more heart-loving foods in your diet? We’ve got a list of the best artery-cleansing, cholesterol-lowering picks around, so just choose your favourites!
1. Avocado: Megan Madden, a registered dietician in New York, suggests, ‘Instead of using a whopping dollop of mayonnaise on your sandwich, try using thin slices of avocado.’ Why? According to wellness writer Jessica Smith, ‘A 1996 study done by researchers in Mexico found that people who ate avocado every day for one week experienced an average 17% drop in total blood cholesterol. What’s more, their levels of LDL (“bad”) cholesterol decreased and HDL (“good”) cholesterol increased.’
2. Whole Grains: Smith points out, ‘The soluble fibre found in whole grains such as whole-wheat bread, brown rice, and oatmeal binds the cholesterol in your meal and drags it out of your body.’ Madden adds, ‘When your body needs to utilise cholesterol in the future, it draws on your blood cholesterol supply, effectively lowering your total blood cholesterol level and your risk for heart disease.’
3. Olive Oil: Yes, you can’t have an article on heart health without mentioning olive oil! Smith details, ‘A 2011 study found that people aged 65 or older who regularly used olive oil (for both cooking and as a dressing) were 41% less likely to have a stroke compared to those who never use olive oil in their diet. Use a little olive oil instead of butter, or drizzle some over pasta, salad, or veggies to take advantage of its high mono- and polyunsaturated fats.’ That said, Madden warns, ‘Although it’s a healthier option, remember to use these oils sparingly, as all fats still contain the same number of calories.’
4. Nuts: Madden explains, ‘Almonds are very high in heart-healthy monounsaturated fats, vitamin E, and fiber, while walnuts are a great plant-based source of an omega-3 fatty acid called alpha-linolenic acid.’ The American Heart Association states that monounsaturated fats can help you to reduce your blood levels of bad cholesterol and lower your risk of heart disease and stroke, so grab a nutty snack!
5. Plant Sterols: Foods that have been fortified with sterols can help your heart because the sterols compete with the cholesterol in your food for absorption within your digestive tract. Madden notes, ‘Sterols have been shown to lower both total and LDL cholesterol and can be found in certain brands of fortified orange juice, margarine spreads, and milk.’ However, Smith cautions, ‘Just be sure to check the label—make sure the margarine is trans fat-free and that “partially hydrogenated oil” does NOT appear on the ingredient list.’
6. Fatty Fish: ‘Eating fish twice a week can reduce your risk of developing heart disease by decreasing inflammation and lowering triglyceride levels,’ says Madden. ‘And it may even help boost your HDL levels.’ This is because fatty fish such as mackerel, herring, tuna, and salmon are absolutely packed with omega-3 fatty acids.
7. Asparagus: Shane Ellison, an organic chemist and author of Over-The-Counter Natural Cures, asserts, ‘Asparagus works within the 100,000 miles of veins and arteries to release pressure, thereby allowing the body to accommodate for inflammation that has accumulated over the years.’ Plus, it helps ward off deadly clots.
8. Pomegranate: ‘Pomegranate contains phytochemicals that act as antioxidants to protect the lining of the arteries from damage,’ Smith comments. ‘A 2005 study published in the Proceedings of the National Academy of Sciences found that antioxidant-rich pomegranate juice stimulated the body’s production of nitric oxide, which helps keep blood flowing and arteries open.’
