Eating foods that contain the right amount of fats, calories and antioxidants is an important part of maintaining optimum heart health. But some foods are more attractive than others in this regard due to their incredible nutrition profiles.

According to the American Heart Association (AHA), a diet that contains fresh fruits, vegetables, whole grains, fish, nuts and plant-based oils can help reduce the risk of heart disease.

With that, here are some of the most nutritious foods to eat for better heart health:

Fish

Not all fats are bad. Some fats, like omega-3s, are an essential component of heart health. In fact, the AHA recommends eating two servings of fish per week to meet the recommended intake of omega-3s. Some of the richest fish sources of omega-3 oils include salmon, herring, mackerel, sardines and tuna. People on vegan or vegetarian diets can opt for plant-based sources of omega-3s like extra virgin olive oil and avocado oil.

Nuts

Nuts are rich in monounsaturated fats, vitamin E and other antioxidants that help reduce cholesterol and blood pressure in people at risk of heart disease. Walnuts, in particular, are special in this regard because of their rich omega-3 content.

Berries

Berries are one of the richest sources of anthocyanins. These are plant pigments that also act as antioxidants to protect the heart from inflammation and high cholesterol, thus reducing the risk of heart disease.

Seeds

Certain seeds like flaxseeds and chia seeds are chock-full of omega-3 oils and fiber that boost heart health. Most seeds are also known for their high protein content. Sprinkle them over oatmeal and lentil soup or toss them into a nutritious green smoothie to maximize their health benefits.

Oats

Oats are just one of the several fiber-loaded whole grains that contribute to heart health. In particular, a soluble fiber in oats called beta-glucan has powerful cholesterol-lowering effects.

Legumes

Red meat and processed meats like ham and bacon are linked to a high risk of heart disease and other chronic conditions due to their high saturated fat content. To avoid these fats, opt for clean, plant-based sources of protein like legumes. Well-known legumes include peas, chickpeas, lentils and peanuts.

Red wine

Red wine also contains antioxidants that keep the heart in check. Studies show that moderate consumption of red wine can help prevent heart disease and boost blood circulation.

Edamame beans

Edamame beans are immature soybeans in their unprocessed state. Compared to regular soybeans, edamame beans contain more vitamin K and folate. Together, these micronutrients support blood circulation and regulate blood calcium levels.

Bright vegetables

Vegetables with bright skins like carrots, sweet potatoes, peppers and squash are rich in plant pigments called carotenoids. These pigments are known for their potent antioxidant effects that help lower blood pressure and reduce inflammation.

Salad greens

Salad greens like arugula, spinach, kale and Swiss chard are packed with plant compounds called nitrates. Nitrates help bring down blood pressure and boost the overall performance of the cardiovascular system. As such, nitrate-rich vegetables can help protect people from arterial stiffness, stroke, heart failure and other cardiovascular conditions.

Fruits

Bright fruits like oranges, cantaloupes and apricots contain high amounts of beta-carotene, a red-orange plant pigment with antioxidant properties. Most bright-colored fruits are also some of the richest sources of potassium, magnesium and fiber, all of which boost overall heart health.

Dark chocolate

Studies show that dark chocolate–the kind without added sugar and fats – offers a number of benefits linked to heart health. For one thing, dark chocolate that’s at least 70 percent cocoa is rich in disease-fighting antioxidants that keep blood pressure in check. These antioxidants also reduce “bad” cholesterol, thus improving heart health.

Certain foods do a better job of protecting the heart than others. Eat them as part of a balanced diet and pair it with regular exercise to ensure optimum heart health.

Sources:

Heart.org 1

Heart.org 2

Health.ClevelandClinic.org