In This ArticleView AllIn This Article1. Edamame2. Mediterranean Cooking Staples: Olive Oil and Garlic3. Potatoes4. Cold-Water Fish5. Walnuts and Almonds6. Zucchini Noodles and Cauliflower Rice7. Flaxseeds8. Strawberries and Blueberries9. Dark Chocolate10. Leafy Greens
In This ArticleView All
View All
In This Article
Edamame
Mediterranean Cooking Staples: Olive Oil and Garlic
Potatoes
Cold-Water Fish
Walnuts and Almonds
Zucchini Noodles and Cauliflower Rice
Flaxseeds
Strawberries and Blueberries
Dark Chocolate
Leafy Greens
Reducing chronic inflammation with dietis one of the best approaches to both prevent and manage heart disease, and there are few anti-inflammatory foods that pack a big punch. Check out these 10 top anti-inflammatory foods for heart health.
Recipe pictured above:Edamame & Veggie Rice Bowl
Several decades ago, health statistics suggested that individuals living in countries bordering the Mediterranean Sea had significantlylowered riskof heart disease. This caught researchers attention because, while theMediterranean dietwas largely made up on nutrient-dense foods, 35% to 40% of daily calories came from fat.
Fast-forward to today and a Mediterranean eating approach is now consideredone of the healthiest ways to eat, some of which goes back to the cooking staples used in the Mediterranean like extra-virgin olive oil and garlic. Made up of healthy unsaturated fats, extra-virgin olive oil contains a unique anti-inflammatory compound called oleocanthal, while garlic offers bold flavor along with potential anti-inflammatory, anti-viral and anti-bacterial benefits thanks to sulfur compounds calledallicin.
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Recipe pictured above:Stuffed Potatoes with Salsa & Beans
This starchy vegetable tends to get a bad rap, but it can be beneficial to heart health (particularly when chosen over refined grains and starches). The reason is that loading up onpotassium-richfoods is just as important as decreasing sodium when it comes to keeping blood pressure in check, and potatoes are great sources.
In fact, a medium baked sweet potato provides 12% DV for potassium while a medium baked potato provides 20% DV (more than double the potassium in a banana). They also add fiber which is important for cholesterol and gut health and weight management, and sweet potatoes are also excellent sources of carotenoids which minimize free radicals from creating new inflammation. To keep things healthy, watch portion size, cooking methods (French fries don’t count), and added ingredients or toppings. (Learn more aboutwhy potatoes are so good for you.)
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Cold-water fish have more fat, a large proportion of which is from polyunsaturated omega-3 fatty acids that numerous studies associate with providing beneficial cardiovascular effects including lowered blood pressure and reduced arterial inflammation.
The research is so strong that theAmerican Heart Associationrecommends eating fatty fish twice per week (or about 6-8 ounces per week) to gain these heart-protective benefits, so look for ways to add more in if you’re not getting that. Some of the best sources omega-3 seafood sources that are also tend to be lower in mercury aresalmon, canned light tuna, catfish, pollock, sardines, anchovies and shrimp.
Recipe pictured above:Walnut-Rosemary Crusted Salmon
The combination of unsaturated fatty acids, fiber, folate, the antioxidant vitamin E, bioactive plant compounds known as phytosterols and potassium trigger several anti-inflammatory effects.Walnutsand almonds are some of the best, butpistachiosand other tree nuts, as well as peanuts, offer similar benefits.
Recipe pictured above:Trapanese Pesto Pasta & Zoodles with Salmon
Eating five or more servings of vegetables and fruits each day is one diet practice that research consistently associates with reducing risk of heart disease and easing inflammation in the body. But let’s be honest: getting five or more servings in regularly can be tough. But the current trend to substitute veggies for refined carb side dishes makes it much easier to meet this daily goal.
Usezucchini “noodles"orspaghetti squash strandsin place of pasta or serve a saucy main dish over mashed orriced cauliflowerto squeeze in an extra produce serving or two. These swaps may also cut calories and carbs which help in managing body weight, another factor that impacts heart disease risk.
Recipe pictured above:Homemade Multi-Seed Crackers
Wondering what the big deal is with flax?Flaxseedsare one of the best sources of plant lignans, a unique type of fiber that’s not widespread in foods. Lignans have a fibrous structure and also contain bioactive polyphenols and an omega-3 fatty acid known as alpha-linolenic acid (ALA).
When it comes to fruit options, berries like strawberries and blueberries are some of the best picks because they are good sources of two different polyphenols, anthocyanins and resveratrol, associated with the rich red-purple hues in the skin.
Don’t get too excited, because I’m not suggesting that eating dark chocolate daily prevents heart disease. Excessive added sugars and calories actually aggravate inflammation and heart disease. (Sorry!)
But, I am suggesting that in order to sustain healthy eating long-term, it has to be realistic. And a component of healthy eating is finding ways to enjoy sweets in moderation. A small piece of dark chocolate (60% cacao or higher) is one of those sweet treats to consider due to its flavonoid content (compounds associated with reducing risk of blood clots and lowering blood pressure).
A 1- to 2-ounce serving of dark chocolate should be an occasional treat—just make sure to keep an eye on overall added sugar intake. Also, avoid dark chocolate made with alkalized or Dutch-processed cocoa for maximum flavonoid benefit.
All fruits and vegetables are good, but leafy greens are some of the best veggies to load up on. They’re packed with potassium and magnesium, two minerals are key in blood pressure management. Plus, they’re chock-full of carotenoids and vitamin C, which research says eating more of can help reduce plaque in arteries.
Leafy greens show some of the strongest research-backed health potential when it comes to reducing inflammation related to heart disease and overall health. Keep a variety of greens on hand to not only toss for a salad but also stir into hot soups, pastas and entrees, and aim to get in at least a cup a day.
Carolyn Williams, PhD, RD, is author to the new cookbook,Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert known for ability to simplify food and nutrition information. She received a 2017 James Beard Journalism award. You can follow her on Instagram@realfoodreallife_rdor oncarolynwilliamsrd.com.
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