It’s harmless, but important to be aware of so you won’t be startled if you notice this sudden change. RELATED: 7 Things That Happen to Your Body When You Eat Beets. The sulphur compounds in these veggies have also been shown to open up blood flow and improve circulation. In addition to their proven ability to reduce total cholesterol, apples help protect their heart due to their prebiotic content. "Green vegetables are super health-promoting foods," says Graf. Chop and add to oatmeal or overnight oats at breakfast, slice and add to a garden salad at lunch, dip an apple into almond butter as a snack, or dice and add to a stir fry at dinner. This may be why a 2017 study published in the Journal of Hypertension found that adult men and women with a higher habitual intake of allium vegetables had a 64% reduced risk of cardiovascular disease over a six year period. RELATED: Is It Possible to Drink Too Much Green Tea? Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. The phytosterols in tahini have also been shown to improve artery health, and lower blood cholesterol. Serve a variety of protein-rich foods. Deli meats have a heavy sodium content, so you'll have to rethink sandwiches a bit. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Menu Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with plant milk and fruit to create a smoothie. 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The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Antioxidants known as catechins may be responsible for the effect. Here’s Everything You Need to Know, Oatmeal Recipes for Every Day of the Week, We Taste-Tested Hundreds of Healthy Snacks—and These Are the Best Ones, 9 Fruits You Can Actually Eat on the Keto Diet, 12 Secrets to Grilling Perfect Veggies, According to a Chef, almonds, walnuts, pistachios, peanuts and macadamia nuts, The 10 Best Healthy Nut Butters We've Ever Tasted, Dessert Hummus Is Actually Amazing—Here’s How to Make It in Minutes, How to Choose the Right Oil to Cook With—and Why It Matters. Limit your intake of sodium, which can increase your blood pressure, and saturated and trans fats, which can cause plaque to form in your arteries. A heart attack is a frightening brush with death. Prebiotics serve as “food” for beneficial bacteria housed in the gut, which are tied to cardiovascular protection. They're also high in fiber and contain tons of vitamins and minerals. They also contain vitamin E, which helps lower bad cholesterol. One study found that people who ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who consumed them less than once a week. RELATED: What Is Tahini? Sprinkle a chopped fresh or some dried chili pepper onto anything from black bean soup to hummus, potatoes, and sautéed veggies. One portion is about 140g, which is equivalent to a small tin of oily fish or a small fillet of fresh fish. Research has shown that taking these supplements may increase your risk of having another heart attack. Bonus: fresh or dried hot peppers are a smart way to flavor meals without the need to add salt or sugar. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College. RELATED: 5 Reasons to Eat More Blueberries. Stick with whole citrus fruits, which also provide filling fiber, or small portions of fresh squeezed or 100% citrus juice. In a landmark study, people at high risk for heart disease who followed the Mediterranean diet (high in grains, fruits, vegetables) supplemented by nuts and at least four tablespoons a day of olive oil reduced their risk of heart attacks, strokes, and dying by 30%. For instance, make spaghetti and meatballs with whole-grain pasta and ground turkey in place of beef. Many of your favorite dinner recipes can be modified to fit the heart-healthy … Note: beeturia (red or pinkish urine and stools) may occur after upping your beet intake. Not just blueberries, but strawberries and other berries as well.