Look no further to learn how to prevent a heart attack by 80% and what foods are good for heart health.
According to researchers, the 15 foods mentioned in today’s article are the best for heart health and essential to our daily lives.
A heart-healthy diet is an excellent choice for your heart and will help prevent possible future heart attacks.
According to the American Heart Association, heart attack symptoms can appear suddenly and be quite intense. However, in our days and more often now, the symptoms start slowly and are milder. (1)
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Symptoms of a heart attack may present with general discomfort, tightness, pressure, or center chest pain that lasts for several minutes.
In addition, many symptoms can appear in other body areas, such as in one or both arms, back or neck, stomach, or jaw.
Someone having a heart attack may also feel nauseated, lightheaded, or may develop a cold sweat.
Heart attack symptoms in men are often different from those in women. The American Heart Association also reports that breath shortness, nausea, vomiting, and back or jaw pain are more common symptoms in women than in men. (2)
Heart attacks can be fatal.
If you experience any of the symptoms, call 166 or your country’s emergency number immediately.
How to prevent a heart attack by choosing the best 15 foods
Our heart is one of our essential organs, and we should take care of its health with a healthy diet.
However, we make it difficult for the heart to operate correctly by choosing unhealthy foods and lifestyles.
An unhealthy diet with fatty and processed foods, smoking, excess alcohol, and stress increases pressure levels and cholesterol in the blood.
The results are vascular plaque creation, making it difficult for the heart to function harmoniously and adequately.
How to prevent a heart attack – The 15 best foods for a healthy heart
So, how to prevent a heart attack by 80% and keep your heart healthy?
Discover the 15 best heart-healthy foods listed below.
In addition, I will add an excellent and healthy special drink to gradually clean your blood vessels and arteries.
#1 Pomegranates
Pomegranates are the “red gold” because of their significant nutritional value.
They contain many antioxidant substances that reduce blood pressure, stabilize blood circulation, and increase hemoglobin levels.
They also have antibacterial properties that reduce inflammation and remove dental plaque and various other diseases of the teeth and scars.
The antioxidants that pomegranates contain protect against atherosclerosis in the arteries and cardiovascular diseases. In addition, they reduce the risk of blood vessel blockage, myocardial infarction, and stroke. (3)
#2 Nuts
They contain polyunsaturated fats and other nutrients, such as fiber, potassium, calcium, magnesium, and arginine.
All these nutrients have a cardio-protective effect and are foods good for heart health. (4)
People who regularly eat nuts, such as walnuts, almonds, Brazil nuts, and hazelnuts, are less likely to have a heart attack or die from heart disease than those who rarely eat them. (5)
Studies showed that people who consistently eat nuts a few times each week have a 30-50% lower risk of heart attack, sudden cardiac death, or other cardiovascular diseases.
#3 Extra virgin olive oil
Even a tiny amount of extra virgin olive oil will help you lower bad cholesterol and blood sugar levels.
Olive oil is rich in oleic acid, lowering blood pressure and cholesterol levels. (6)
Try to get pure extra virgin olive oil, which does not contain dyes, substances of unknown quality, preservatives, or harmful chemicals.
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Scientists found that pure virgin olive oil protects the heart and arteries and can prevent various cancer types. (7)
#4 Ceylon cinnamon
I often mention in my articles how beneficial Ceylon cinnamon is for overall health.
However, it would be best if you preferred Ceylon cinnamon instead of Cassia, which is produced in China and is of inferior quality.
Ceylon cinnamon can protect us from heart attacks and atherosclerosis because it is rich in antioxidants and anti-cancer substances. (8)
It helps lower cholesterol and improves insulin’s ability to metabolize blood sugar. At the same time, it lowers blood pressure, inhibits the growth of cancer cells, and preserves proper brain functioning.
#5 Garlic
It is a superfood and acts in the body like a medicine.
Doctors in ancient times, like Hippocrates, recommended garlic to treat over 61 diseases.
Garlic helps reduce blood pressure and blood clot formation while reducing stroke and heart attack risks. (9)
Garlic dilates blood vessels, lowers blood pressure, relieves vasoconstriction, and prevents atherosclerotic plaque.
#6 Red wine
French scientists discovered in studies that red wine contains certain substances, polyphenols, which can extend human life by up to 60%! (10)
Red wine reduces fat reserves in the vessels and helps detoxify the body, minimize dementia problems, and prostate cancer prevention. (11)
In addition, another red wine substance, resveratrol, reduces the heart disease risk by changing the gut microbial flora and the ratio of certain harmful bacteria. (12)
#7 Watermelon
It plays an essential role in good vascular health.
Watermelon stabilizes blood cholesterol levels and offers abundant antioxidant substances to the body. (13)
In addition to its endless benefits for the skin, hair, and body, watermelon offers extra muscle help. If you eat watermelon before your workout, you will be surprised by how much less muscle soreness you will experience the next day.
Watermelon relaxes the blood vessels and supports heart and immune system health. (14)
At the same time, it reduces high cholesterol, blood pressure, blood sugar levels, and heart disease risk.
#8 Green tea
Green tea has countless health benefits.
It increases fat burning, improves insulin sensitivity, and prevents various cancer types, such as breast and prostate cancer.
Green tea contains significant amounts of polyphenols and catechins, which act as antioxidants. (15)
One cup of green tea each day can prevent cell damage, reduce potential inflammation, stop vascular plaque formation and protect our heart health.
According to studies, a higher intake of green tea can significantly lower LDL cholesterol levels. (16)
At the same time, it reduces both systolic and diastolic blood pressure.
#9 Berries
Berries are rich in antioxidants such as anthocyanins, which protect against oxidative stress and inflammation.
Both contribute to heart disease development, and daily berries consumption can reduce several risk factors for heart disease. (17)
One of several studies found that eating blueberries daily specifically improved the cell function which lines blood vessels.
It is a crucial cell function that helps control blood pressure and avoid blood clotting.
Strawberries, blueberries, blueberries, and raspberries contain crucial nutrients that play a critical role in heart health.
Also, berries are a satisfying low-calorie snack and a beneficial choice before bed to aid good sleep.
#10 Avocados
Avocados are one of the best fruits for heart health and an excellent source of healthy monounsaturated fats.
These fats can reduce cholesterol levels and lowers heart disease risk.
One study examined the effects of three cholesterol-lowering diet programs on 45 overweight and obese people. One of the test groups consumed just one avocado per day. (18)
The avocado group significantly reduced LDL cholesterol, increasing the risk of heart disease.
Another study of 17,567 people showed that the participants who ate avocados regularly were half as likely to develop metabolic syndrome. (19)
Additionally, avocados are rich in potassium, a nutrient essential for heart health.
Just one avocado provides 975 milligrams of potassium, about 28% of the amount we need daily.
#11 Apples
They are rich in plant fibers that help in good heart health and smooth blood circulation.
Apples also contain antioxidants that protect teeth by reducing bacteria and promoting teeth whitening.
They boost our immune system, prevent osteoporosis, improve our digestive system, and increase our daily energy.
Researchers from the University of Florida found that apples reduce cholesterol by about 25% over six months. (20)
They can also significantly lower fat cells in the blood and help menopausal women. Women experiencing menopause are one of the highest risk groups for heart attacks and strokes. (21)
#12 Green leafy vegetables
Green leafy vegetables such as spinach, lettuce, kale, and broccoli contain many vitamins, minerals, and antioxidants.
They are essential vitamin K sources, which help protect our arteries and promote proper blood clotting. (22)
Green leafy vegetables are also high in nitrates, which reduces blood pressure and arterial stiffness. Additionally, they improve the cell function that carries the blood vessels.
Some studies found a link between an increased intake of leafy vegetables and a lower risk of heart disease. (23)
An additional analysis found that increasing intake of green leafy vegetables was associated with up to 16% lower incidence of heart disease. (24)
Meanwhile, another study of 29,689 women showed that those who eat more leafy vegetables noticed a significantly lower risk of coronary heart disease.
#13 Fatty fish
Fatty fish such as tuna, salmon, mackerel, and sardines are rich in omega-3 fatty acids.
Many studies have proven their benefits in good heart health.
In one study of 324 people, eating salmon three times a week for eight weeks reduced diastolic blood pressure significantly. (25)
Long-term fatty fish consumption is associated with lower total cholesterol levels, blood triglycerides, and systolic blood pressure.
Additionally, each 100g weekly fish consumption reduction has a 19% higher risk of heart disease, high blood pressure, diabetes, and obesity. (26)
Good-quality fish oil supplements lower blood triglycerides, improve arterial function, and reduce blood pressure. (27)
#14 Cocoa and dark chocolate
Cocoa and dark chocolate are rich in crucial antioxidants like flavonoids, which can help boost heart health.
Several studies link the consumption of both foods with a lower risk of heart disease.
A major study showed that those who ate dark chocolate at least five times a week had a 57% lower coronary heart disease risk than those who did not. (28)
Another study showed that eating chocolate at least twice a week had a 32% lower risk of plaque calcification. (29)
Choose high-quality chocolate with at least 70% cocoa content to obtain the most of its benefits for your heart.
#15 Drink for heart health
This drink does not cure heart disease.
But it can help manage heart problems better by preventing plaque deposition in the arteries. In addition, it widens the blood vessels and reduces harmful cholesterol levels and blood pressure.
To prepare this beneficial heart-protecting drink, you need:
- 200 gr. ginger root cleaned from its brown peel
- 200 gr. organic, raw, and unprocessed apple cider vinegar
- 200 gr. mashed garlic
- 200 gr. lemon juice
- 5 tablespoons of raw honey
How to prepare it:
Add the ingredients to a small saucepan, except for the honey. Simmer at a low temperature for 30 minutes, stirring regularly with a wooden spoon.
Remove from heat and let cool completely. Then, add the honey and mix all the ingredients well. Put the mixture in a clean glass bottle and keep it in the refrigerator, where it should remain for up to 1 ½ to 2 months.
Drink one tablespoon of this heart-healthy drink every morning on an empty stomach.
Last thought on how to prevent a heart attack with the best 15 foods good for the heart
Adjusting your diet, reducing stress, and exercising are the best ways to naturally control any inflammation.
In such a way, you will maintain your arteries’ health and prevent heart disease.
Talk to your doctor about getting your heart checked regularly if you also have a family history of coronary heart disease, smoking, diabetes, or high blood pressure.
Talk to your doctor before eating the foods above or drinking the heart beverage, especially if you take medication or have any health problems.
There are many heart-healthy foods like the ones I mentioned above.
These foods are crucial to help protect your heart and reduce the risk of developing various chronic diseases.
Did you know how to prevent a heart attack with these foods?
Did you know how to prevent a heart attack by eating the above excellent foods for heart health? How many do you consume daily?
Please leave your comments below.
I wish you all the best, and be always healthy! 🙂