BLUEBERRIES

These fruit gems contain high levels of polyphenols^1,2 and have multiple cardiovascular benefits including anti-inflammation,¹ lowering blood pressure,² regulating cholesterol oxidation² and accumulation,¹ reducing oxidative stress,^1,2 and improving vascular function.¹ Consumption of blueberries is associated with cardiovascular disease prevention¹ and cardiovascular risk factor reduction.²

NUTS

The omega-3 fatty acid present in nuts, alpha-linolenic acid, may reduce cardiovascular disease risk and atherosclerotic plaque formation by changing vascular inflammation and improving endothelial dysfunction³ (the health of the vascular wall). In a nearly 5 year-long study those assigned to a Mediterranean diet supplemented with nuts (or extra-virgin olive oil) had a lower incidence of major cardiovascular events than those assigned to a reduced-fat diet.⁴

BEANS

Dietary fiber is known to help protect against cardiovascular disease.⁵ Legumes (including beans, peas, and lentils) are excellent sources of soluble fiber — the kind that can lower your “bad” LDL cholesterol.⁶ In a multi-country study, cardiometabolic risk (metabolic syndrome, inflammation, and obesity) was inversely associated with dietary fiber intake.⁵ Benefits are most pronounced with bean intake upwards of 4 times per week.

LEAFY GREEN VEGETABLES 

Intake of leafy green vegetables may confer strong cardiovascular health benefits⁷. Researchers noted that, “Increasing vegetable intake, with a focus on consuming leafy green and cruciferous vegetables may provide the greatest cardiovascular health benefits.”⁷ A few studies showed that the greatest cardiovascular benefits were observed at intakes greater than 120 g/day [about 2 cups] for leafy green vegetables.⁷ Spinach, kale, collard greens, mustard greens, and chard are well-known leafy green veggies.

AVOCADOS 

These fatty fruits contain beneficial monounsaturated fats (as well as polyphenols, carotenoids, vitamin E, phytosterols, and squalene) which can lower your LDL cholesterol. ^6,8  Avocados seem to help prevent chronic inflammation that makes atherosclerosis, the hardening of artery walls, worse.⁶  They also inhibit platelet aggregation and help prevent thrombus formation. ⁸

CRUCIFEROUS VEGETABLES

Evidence supports the notion that cruciferous vegetables promote strong cardiovascular health⁷. Researchers noted that, “Increasing vegetable intake, with a focus on consuming leafy green and cruciferous vegetables may provide the greatest cardiovascular health benefits.”⁷ A few studies showed that the greatest cardiovascular benefits were observed at intakes of greater than 200 g/day [about a cup] for cruciferous vegetables.⁷ Brussel sprouts, cabbage, cauliflower, broccoli, and bok choy are well known cruciferous veggies.

OLIVE OIL 

Extra-virgin olive oil contains minor antioxidant compounds⁹ and a lot of monounsaturated fat. Consuming extra virgin olive oil augments the anti-inflammatory effect of HDL, may repress atherosclerotic inflammatory genes, and helps retain anti-atherogenic activity with advancing age.⁹ In a nearly 5 year-long study those assigned to a Mediterranean diet supplemented with extra-virgin olive oil (or nuts) had a lower incidence of major cardiovascular events than those assigned to a reduced-fat diet.⁴

SALMON

Fatty fish such as salmon are rich in long chain omega-3 polyunsaturated fatty acids (LCn-3PUFA) which have anti-clotting⁶ and anti-inflammatory effects and help lower triglycerides,⁶ a fat implicated in heart disease. Though not all studies demonstrate cardio-protective effects of LCn-3PUFA, it may be that omega-3‘s role in cardiovascular disease prevention may be dampened by high intake of omega-6 fats. Within a Mediterranean diet (low saturated fat), high omega-3 fat consumption is cardio-protective.