Five foods that protect heart health, according to scientific evidence

Preventing cardiovascular disease is closely linked to dietary habits. This is confirmed by various scientific studies that highlight the impact of certain foods on risk factors such as hypertension, high cholesterol, and chronic inflammation.

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Among the most studied foods is avocado. Researchers have observed that regular consumption is linked to improved LDL cholesterol levels, reduced triglycerides, and improved vascular function.

A study published in 2022 indicated that consuming at least two servings of avocado per week is associated with a 13% decrease in the risk of cardiovascular disease and a 29% decrease in the risk of coronary heart disease.

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“Avocados are a great addition to a healthy diet,” said Julia Zumpano, a Cleveland Clinic dietitian. They contain monounsaturated fats, potassium, vitamins C, E, K1, B6, and folate, as well as fiber and are low in sugar . A whole 150-gram avocado provides 728 milligrams of potassium, which is equivalent to 28 percent of an adult woman's daily requirement and 21 percent of a man's.

Fish is another key source of cardiovascular protection. Fatty varieties, such as salmon, mackerel, sardines, and tuna, contain omega-3 fatty acids, known for reducing inflammation in blood vessels, lowering triglycerides, and helping control blood pressure .

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The American Heart Association recommends consuming at least two servings of omega-3-rich fish per week. The Mayo Clinic noted that "omega-3s may reduce the risk of arrhythmias and sudden cardiac death," although it warned that some marine species may contain mercury. For those who don't eat fish, fish, krill, or algae oil supplements are available, although experts agree that the greatest benefits are achieved by obtaining these compounds directly from food.

Another food with scientific backing is the tomato. Its lycopene content, a plant pigment with antioxidant properties, helps neutralize free radicals and reduce inflammatory processes linked to heart disease. A review published in the American Journal of Lifestyle Medicine found that consuming raw tomatoes or those in sauce with olive oil can lower LDL cholesterol and triglyceride levels, and increase HDL cholesterol.

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Tomatoes also provide potassium, phosphorus, vitamins C, E, A, and B1, niacin, folic acid, and fiber. Lycopene absorption improves when tomatoes have been cooked or processed.

Garlic is among the ingredients with the greatest evidence of lowering blood pressure. Its active compound, allicin, has been the subject of multiple studies. A review of 12 clinical trials found that garlic supplements can reduce systolic and diastolic blood pressure with comparable efficacy to certain medications .

“ Garlic gets its pungent aroma from an organosulfur compound called allicin. This compound also makes it a healthy addition to your diet ,” explained Laura Jeffers, a Cleveland Clinic dietitian. To preserve its properties, it's recommended to crush it and let it rest before cooking, avoiding temperatures above 60 degrees.

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Finally, beans, also known as kidney beans, offer important benefits due to their fiber content, plant proteins, and antioxidants such as quercetin and anthocyanin. A review of 21 studies indicated that regular bean consumption can reduce LDL cholesterol by 19%, the risk of cardiovascular disease by 11%, and coronary heart disease by 22%.

In addition to fiber, beans contain folate, copper, manganese, iron, magnesium, zinc, and potassium. Regular consumption of beans helps maintain healthy cholesterol and blood pressure levels. To reduce digestive discomfort associated with their consumption, it is recommended to soak them, boil them thoroughly, and rinse canned foods.

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