A Healthy Heart

It's our control center, our constant internal pacemaker. It's the strongest muscle in our body, but can get broken easily. It's the size of our fist, but can feel as big as Texas. It is inside all of us, but we also tend to wear it on our sleeve. We live from it, and we love with it.

Our heart. It's one of the most vital organs in our bodies, and one that, like most things, needs to be maintained and cared for.

One of the most optimal and easiest ways to do this is to be conscious of what we actually put into our bodies. Have no fear - one of the the best parts of eating heart-healthy foods (aside from their obvious nutritional and health benefits) is that it doesn't have to mean eating bland, boring foods. In fact, you may be already eating for your heart health without even realizing it!

Before we get into the good stuff (aka, the food), let's go over a few of the key points when it comes to talking about heart health. This will help you understand a bit more about why certain foods are as beneficial as they are!

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Fiber, whether it be soluble or insoluble, is the part of food that our bodies are unable to digest. Insoluble fiber remains intact throughout our bodies and helps get things moving in our digestive tract. Soluble fiber, on the other hand, dissolves in water and is the kind that we really want to pay attention to in terms of heart health.

Cholesterol is a fat-like substance in our bloodstream. Similar to fiber, there are two different kinds - HDL (the "good" cholesterol), which helps combat LDL (the "bad" cholesterol) and prevent it from getting lodged in our arteries. Healthy levels of HDL have been shown to protect against stroke and heart attack, but low levels have also been linked to an increase in heart disease.

When our bodies digest fat, LDL (bad cholesterol) is turned into bile acid, which is a key component in the digestion process. When we ingest fiber, the soluble kind actually binds to the bile acid and acts as a transporter to help usher it out of the body. This causes our systems to then convert more cholesterol into bile acid, which in turn lowers our circulating cholesterol levels.

Triglycerides are another form of fat found in the blood, known to store unused calories in order to give our bodies an energy boost when we need them. On the flip side, too many triglycerides (often the result of taking in too many calories) can lead to blood clotting, arteriosclerosis (hardened arteries), and an increase in the likelihood of suffering from a stroke, heart attack, and/or heart disease.

Antioxidants are substances that help protect our cells and our bodies from free radicals. We come in contact with these radicals every day through breathing, eating, physical activity, and the like. When they enter our bodies, they have the potential to attack our healthy cells, thus leaving us more susceptible to cardiovascular disease and certain cancers. Antioxidants are naturally found in many foods, and include vitamin A, vitamin C, carotenoids (including lycopene and lutein), polyphenols, and flavonoids.

Omega-3 fatty acids are an essential part of normal metabolism, but are not naturally produced in our own bodies. These have become quite the buzzword lately, boasting health benefits including lowered triglyceride levels, decreased blood pressure, and reduced inflammation throughout the body.

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Now onto the grub - some of the best and healthiest foods for your heart!

1. Whole Grains

Image via Health Line

People who consume healthy amounts of whole grains tend to be leaner and have a lower risk of heart disease than those who don't. And with all the fiber, antioxidants, and nutrients they contain, it's no wonder! Great examples include wild rice, quinoa, popcorn, and oatmeal (opt for steel cut for more fiber) - basically any grain that is as close to its true, natural form as possible.

2. Salmon

Image via iFood

Salmon (and other oily fish such as tuna, mackerel, herring, and sardines) is widely known for its high levels of essential omega-3 fats, which helps to lower triglyceride levels and decrease blood pressure. It is also chock full of certain antioxidants that help us both look and feel good. Studies show that consuming two or more servings of fish per week is linked with a 30 percent lower risk of developing coronary heart disease over the long term.

3. Olive Oil & Avocados

Image via Naturally Curly

Both of these foods are high in monounsaturated fat, which is actually extremely heart-healthy and necessary for our bodies to function. Olive oil - particularly of the unprocessed virgin or extra virgin variety - helps lower LDL cholesterol and has been shown to lower the risk for developing heart disease. Avocados have been shown to lower LDL as well, but also increase our HDL levels. Further, they facilitate the absorption of several antioxidants, which is essential for a healthy heart.

4. Nuts

Image via The Healthy Apron

Pick a nut, any nut - almonds, walnuts, pistachios, hazelnuts, peanuts (which are actually legumes) - they are all filled with plenty of vitamins, minerals, fiber, and heart-healthy monounsaturated fats. Studies show that people who ate some form of nuts at least twice a week had a lower incidence of heart disease than people who ate them less often.

5. Beans/Legumes

Image via American Institute for Cancer Research

Just a small amount of beans in your daily diet can go a long way, especially when it comes to increasing soluble fiber and lowering cholesterol. Most legumes also contain antioxidants such as flavonoids that are known to protect the heart by preventing clotting, thus lowering the risk for heart attack and strokes.

6. Berries

Image via Boone Heart Institute

While most any berry will provide you with a host of antioxidants and ant-inflammatories, blueberries and blackberries have been shown to be especially beneficial for vascular health. In fact, studies show that eating about a cup of mixed berries daily for eight weeks was linked to an increase in HDL cholesterol and lowered blood pressure.

7. Wine/Alcohol

Image via Healthy Liquor

With similar effects to berries, drinking in moderation has actually been shown to raise HDL cholesterol and decrease inflammation, as well as thin the blood and prevent clots from forming. Moderate drinking  can also increase estrogen production, a hormone that plays a key role in protecting the heart. This is especially important for postmenopausal women with low estrogen levels, as this increases the risk for heart disease.

8. Chocolate

Image via Science Daily

First wine, now chocolate?! It's true! Eating moderate amounts of dark chocolate (70% cacao or darker) gives you a boost of the antioxidant flavanol, which has a beneficial blood thinning effect. It is also believed to boost the immune system, reduce inflammation, and promote healthy, functioning blood vessels, the latter of which is crucial in keeping high blood pressure, type 2 diabetes, kidney disease, and dementia at bay.

The list of heart-healthy foods has the potential to go on and on, especially as we learn new things about the benefits and potential harms of certain foods every day. A few not mentioned on this main list  (but ones that are equally as healthy!) include tomatoes, apples, pomegranates, bananas, spinach, and green tea.

So go out there, enjoy your food, and reap its health benefits!