11 Foods to Reduce Heart Pain & Weight Gain (Infographic)
The leading cause of death in the United States is heart disease. In 2021, the Centers for Disease Control (CDC) reported almost 695,000 people died from heart disease; that’s 1 in every 5 deaths. Unhealthy weight is closely associated with heart problems. An unhealthy weight can be determined by your Body Mass Index (BMI), a mathematical equation that determines if you’re underweight, at a normal weight, overweight or obese. These calculations also provide a guide to a healthy weight range. Overweight and obese weights, as well as heart disease and stroke, have been linked to high blood pressure and high cholesterol. Even a small reduction in weight can significantly lower your risk of heart problems.
Luckily, heart health and weight loss go hand-in-hand. In combination with exercise and a healthy lifestyle, these 11 heart healthy foods can reduce your risk of heart disease and weight.
1. Apples
Heart Health Benefits
Apples are high in antioxidants, which help prevent bad, or LDL, cholesterol from building in your body. This heart-healthy food is also high in soluble fiber, which helps the body eliminate cholesterol.
Weight Loss Benefits
Apples ar high in fiber and low in calories. They can help curb mid-day cravings and promote eating less.
2. Avocados
Heart Health Benefits
Avocados are high in monounsaturated fats (or healthy fats) and can help lower cholesterol. This fruit also contains antioxidants and potassium, which can reduce blood pressure.
Weight Loss Benefits
When trying to lose weight, it’s important not to cut out all the fat in your diet, as some fats are healthy. The monounsaturated fats in avocados will keep you from feeling hungry throughout the day if eaten in moderation with a healthy diet.
3. Blueberries
Heart Health Benefits
Antioxidants in blueberries, as well as other berries, are shown to reduce blood pressure and help blood move easier through the heart.
Weight Loss Benefits
One serving of blueberries provides 80 calories per cup, 4 g fiber and virtually no fat. They’re also low in sodium and provide 25% of your daily value of vitamin C.
4. Bananas
Heart Health Benefits
Bananas are high in potassium, a necessary mineral that helps lower blood pressure and keep the heart, and all the body’s functions, working properly.
Weight Loss Benefits
Bananas, like most fruits and vegetables, are high in fiber, which slows digestion and helps you feel full longer. Their sweet flavor can also satisfy your sweet tooth and maintain blood sugar levels. Aim for 5-10 servings of fruits and vegetables every day.
5. Citrus Fruits
Heart Health Benefits
Oranges and grapefruits have flavonoids that can lower your risk of stroke and give you a healthy dose of vitamin C, which is connected with a lower incidence of heart disease. However, those taking cholesterol-lowering drugs should stay away from grapefruit as it can interfere with the medication.
Weight Loss Benefits
Grapefruit can increase your resistance to insulin, a hormone that helps your body store fat and lose weight. Lower insulin means less fat storage in your body.
6. Green Veggies
Heart Health Benefits
Veggies like broccoli, spinach and kale are high in carotenoids, fiber, vitamins and minerals, all of which help keep your heart healthy.
Weight Loss Benefits
Broccoli and other green veggies are a great way to get a lot of fiber without many calories
7. Legumes
Heart Health Benefits
Legumes, which include beans, lentils and peas, are high in protein and can help control blood sugar. Legumes don’t contain much fat and can help reduce the risk of heart disease.
Weight Loss Benefits
Beans provide protein that’ll keep you full longer but don’t have saturated fats like red meat. These are an excellent option for a healthy diet.
8. Nuts
Heart Health Benefits
Almonds, walnuts, pistachios, peanuts and macadamia nuts are excellent sources of fiber and vitamin E, which help lower cholesterol. Macadamias contain omega-3 fatty acids, which are great for your heart.
Weight Loss Benefits
Almonds, in particular, have ample amounts of healthy fats to help you stay full during the day and curb cravings.
9. Oatmeal
Heart Health Benefits
Oatmeal is an excellent source of soluble fiber, which attaches itself to cholesterol in your digestive system, so it isn’t absorbed into your bloodstream. This process helps keep your cholesterol levels low.
Weight Loss Benefits
The fiber in oats will help you feel full longer and snack less throughout the day.
10. Potatoes
Heart Health Benefits
Potatoes are high in potassium and fiber, which can help lower blood pressure and the risk of heart disease. As long as your potatoes aren’t fried, there’s no reason to avoid them. Be mindful of your toppings and their nutritional value.
Weight Loss Benefits
One medium-size (5.3 ounce) skin-on potato contains 110 calories per serving, boasts more potassium (620g) than a banana, provides almost half the daily value of vitamin C (45 percent) and contains no fat, sodium or cholesterol.
11. Salmon
Heart Health Benefits
The omega-3 fatty acids in fatty fish are great for your heart. They help reduce the risk of heart disease by lowering blood pressure.
Weight Loss Benefits
This great protein helps you feel full with less saturated fats than red meat.
Shedding excess pounds plays an important role in nurturing your heart health, from improved cholesterol levels to reduced strain on your heart. By adopting sustainable lifestyle changes, you’re paving the way for a more resilient heart and improving your long-term well-being. Talk to your healthcare provider about a plan to get you feeling your best.