The 50 best foods for your heart

Millennials may get teased for their love of avocado toast, but when it comes to heart health, they’re on to something. Research shows that people who ate an avocado a day had lower levels of LDL – the so-called bad cholesterol, according to a study published in the Journal of the American Heart Association.  “Avocados are a good source of monounsaturated fat and soluble fibre,” says dietitian Tracy Severson.  “But they have a lot of calories, so it’s important to watch the portions.”

Foods that are high in potassium can help keep blood pressure in check, the Australian Heart Foundation points out, and bananas are one of the richest dietary sources of this nutrient. A medium banana has about 420 mg of potassium—approximately one-tenth of the daily recommended intake, Morey says.

Banana and cauliflower salad may sound unusual but the combination of sweet and tart is truly delicious (and heart-healthy!).

Barley can be one of the best foods for your heart: a healthy whole grain high in antioxidants, vitamins, and minerals. The “can be” is because much of the barley eaten is called pearled or pearl barley, which is partially refined. The pearling process removes part of the bran layer, which means the end product is no longer whole grain and is lower in heart-healthy fibre. “Look for whole hulled barley, which has more fibre,” says Severson.

Beetroot is a good source of nitrates, which can help reduce blood pressure and increase exercise endurance, Morey says. Beetroot is also full of anthocyanins, which are anti-inflammatory, and help reduce the risk of coronary heart disease. Studies have found that people who drink beetroot juice improve their exercise endurance and lower blood pressure in people with heart failure.

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Cauliflower is a cruciferous vegetable high in fibre, which can help lower blood pressure, and vitamin K, which helps boost circulation. But one caveat: Vitamin K helps blood clot, and people taking blood-thinning medication should check with their doctor about how much cauliflower is safe to eat to make sure it doesn’t interfere with a drug’s effects, Morey adds. “For most people cauliflower is fine, and a great source of nutrients and fibre,” she says.

Sour cherries’ bright red colour comes from anthocyanins, powerful antioxidants researchers have attributed to the fruit’s unique health properties, from anti-inflammatory and heart health benefits to reduced post-exercise muscle and joint pain, Morey says. And the benefits also apply to sour cherry juice! Research in Food & Function found that 240  ml of 100 per cent sour cherry juice – equivalent to about 50 sour cherries – drank each day for four weeks significantly  reduced markers of inflammation that are associated with chronic disease among overweight and obese adults.

Rich in both potassium and fibre, eating chickpeas can help regulate cholesterol and blood pressure. “If you eat chickpeas – or other beans or legumes – a couple of times a week as opposed to a steak or hamburger, you’ll be better off since the chickpeas are high in fibre and healthy fats,” says scientist Alice Lichtenstein.

Surprised? The research and recommendations about coffee have been all over the place, with some studies suggesting the beverage is harmful to health and others claiming it’s healthy. But according to the American College of Cardiology, coffee might be helpful in reducing the risk of arrhythmias, heart disease and stroke. Don’t overdo it, cautions Morey. “The current conservative recommendation is three cups of coffee per day.”

It may be best known as an old-fashioned diet food (although it’s enjoying a bit of new popularity), but cottage cheese is one of the best foods for your heart, too. “Low and non-fat dairy products, like low-fat cottage cheese, are good sources of calcium and high-quality protein,” says Lichtenstein. “Choose low sodium options as regular versions can have around 400 mg for just have a cup, which equals about 20 per cent of our sodium daily recommendation,” Morey adds.

Time for some curry in a hurry, because this spice has been found to have powerful effects on heart health, Morey says. A study published in the journal Complementary Therapies in Clinical Practice found that overweight or obese women who consumed just half a teaspoon of this spice daily reduced their LDL (bad) cholesterol and triglycerides, and raised levels of good HDL cholesterol, too.