February is American Heart Month, a time to focus on the most important organ in our bodies. Heart disease remains the leading cause of death in the West; according to the American Heart Association, cardiovascular diseases, particularly coronary artery disease (CAD), claim more American lives each year than cancer and respiratory diseases combined.
The American Association has also stated that reducing the intake of saturated fats and replacing them with unsaturated dietary fats can decrease the risk of heart diseases and artery conditions by up to 30%, similar to the reduction achieved with statin medications. Therefore, you should include these beneficial foods for heart health in your diet:
1. **Adopt a Plant-Based Diet**: This is considered one of the best-studied approaches to overcoming heart diseases. Dr. Joel Kahn states, "Many studies support the fact that consuming an organic plant-based diet rich in nutrients can help us maintain our health and protect against many diseases, particularly heart disease."
2. **Consume Garlic**: Dr. Kahn notes that the ability of garlic extract to lower blood pressure, cholesterol, and blood clotting is well-known, and an impressive number of studies have tested the potential of aged garlic extract to halt the progression of heart diseases.
3. **Pomegranate Juice**: Both pomegranate juice and seeds contain powerful antioxidant properties that improve the function of so-called "good" cholesterol in the blood, which in turn helps clean the arteries, reverse the effects of harmful cholesterol, and reduce plaque buildup in arteries.
4. **Nuts and Almonds**: Dr. Kevin Campbell says that the healthy fats found in nuts place them at the top of the list of heart-healthy foods. Almonds, walnuts, cashews, and peanuts contain omega-3 fats that have been proven to be beneficial for heart health.
5. **Dark Chocolate**: Dr. Campbell mentions that numerous studies show that dark chocolate with at least 60% cocoa is extremely beneficial for heart health. He adds, "Dark chocolate contains flavonoid compounds, which have been shown to reduce inflammation that contributes to heart diseases." A study published in the British Medical Journal found that consuming dark chocolate reduces heart attacks and strokes in individuals at risk of coronary heart disease.
