Your lifestyle is not only your best defense against heart disease and stroke, it’s also your responsibility. You can do a lot to lower the odds of getting a heart attack. Taking action will improve your health — and, possibly, save your life. Get going on these ways to get on track with the foods that can help lower the risk of heart attack.
1. Oatmeal
Oatmeal is high in soluble fiber, which can lower cholesterol. It acts as a sponge in the digestive tract and soaks up the cholesterol, so it is eliminated from the body and not absorbed into the bloodstream. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.
2. Blueberries
Not just blueberries, but strawberries and other berries as well are beneficial to the heart. According to a study women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32 percent lower risk of heart attack compared with those who ate less.
3. Dark Chocolate
Cocoa contains flavanols, which are organic chemicals with potent anti-inflammatory and antioxidant property. These flavanols also improve your levels of nitric oxide, which can lower your blood pressure by widening blood vessels. One study found that people who ate dark chocolate- which is particularly rich in flavanols- for 15 days, experienced both a decrease in their blood pressure and improved glucose sensitivity.
4. Potatoes
There’s no reason to shun potatoes because they’re white and look like a “bad” starch. As long as they’re not deep fried, potatoes can be good for your heart. They’re rich in potassium, which can help lower blood pressure. And they’re high in fiber, which can lower the risk for heart disease.
5. Nuts
This includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. Walnuts are high in omega-3 fatty acids. Look for varieties that don’t have a lot of added salt.
6. Green Tea
Green tea has grown popular and brings with it significant health benefits. A 2013 study found that people who drank four or more cups of green tea daily had a 20 percent reduced risk of cardiovascular disease and heart attack as compared with people who “rarely” drank green tea.
7. Avocado
This soft, tasty fruit has a well-established status for providing the body and heart with healthy fats. Like olive oil, they’re rich in the monounsaturated fats that may lower heart attack risk factors, such as cholesterol. They are also high in antioxidants and in potassium.
