What to Eat to Protect Your Heart? 10 Foods Recommended by Nutrition Experts

SadaNews - Increasing dietary fiber intake is one of the simplest ways to maintain heart health, as it helps lower cholesterol levels, regulate blood pressure, and aids in weight management—all of which reduce the risk of cardiovascular diseases.

American nutritionist Lindsey DeSoto explains that some of the top fiber-rich foods that support heart health include oats, beans, chia seeds, berries, avocados, and apples, according to the health website "Health".

DeSoto advises making gradual changes to the diet rather than overhauling it completely all at once, suggesting that the best approach is to incorporate fruits, vegetables, whole grains, and legumes into most daily meals while gradually increasing fiber intake and ensuring adequate water consumption to minimize bloating and gas, in addition to varying fiber sources to obtain a wide range of nutrients that support heart health.

Oats

Oats are considered one of the best fiber-rich foods for heart health, containing "beta-glucan," a type of soluble fiber that helps lower harmful LDL cholesterol levels by reducing its absorption into the bloodstream.

Red Beans

Red beans are known for their high content of soluble fiber, which helps lower cholesterol levels. Research indicates that consuming between 5 to 10 grams of this fiber daily may reduce total and harmful cholesterol levels by about 10 points.

Chia Seeds

Besides being high in fiber, chia seeds are a rich source of alpha-linolenic acid, one of the plant-based omega-3 fatty acids that help reduce inflammation and improve cholesterol levels.

Red Berries

Red berries are among the most fiber-rich fruits, providing about 8 grams of fiber per cup, along with a high level of antioxidants that protect cells from damage.

Avocado

Avocado combines fiber with heart-healthy monounsaturated fats, as fiber helps lower bad cholesterol, while healthy fats contribute to raising good HDL cholesterol levels.

It also contains potassium, which plays a vital role in regulating blood pressure, and can be used as a healthy substitute for saturated fats in meals.

Apples

Apples are an easy and economical way to obtain fiber and nutrients that support heart health, as they contain "pectin," a type of soluble fiber that helps lower harmful cholesterol by binding to it in the digestive system.

Nuts

Nuts, such as almonds and walnuts, are a rich source of healthy fats, fiber, and plant protein, all of which contribute to heart health.

Cruciferous Vegetables

This group includes broccoli and Brussels sprouts, which are high in fiber and antioxidants, and also contain vitamins A and C, magnesium, and folic acid.

Studies have shown that consuming four servings of cruciferous vegetables daily for two weeks helped lower systolic blood pressure in adults with slightly elevated blood pressure, compared to those who consumed root vegetables and squash.

Quinoa

Quinoa is one of the whole grains that is rich in fiber and plant protein, and also provides iron, magnesium, and B vitamins, which support metabolic processes and nervous system functions.

Lintel

Lentils are among the most fiber-rich plant foods, as their soluble fiber helps lower cholesterol levels, while their high protein content enhances feelings of fullness and improves blood sugar control.