11 Foods to Reduce Heart Pain & Weight Gain (Infographic)
The leading cause of death in the United States is heart disease. In 2022, the Centers for Disease Control (CDC) reported almost 702,880 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.
Best Foods for Heart Health and Weight Loss
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 are 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.