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Page 22 | Abby's Magazine | www.AbbysMag.com 5. Fatty fish and fish oil Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias. Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure. Fish consumption is associated with a lower risk of cardiovascular disease, depression, and mortality. If you don't eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids. Fish oil supplements have been shown to reduce blood triglycerides, improve arterial function, and decrease blood pressure. Other omega-3 supplements like krill oil or algal oil are popular alternatives. 6. Walnuts Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese. Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease. Evidence for cardiovascular disease prevention is strong for some varieties of tree nuts, particularly walnuts. A 2009 study in 365 participants showed that diets supplemented with walnuts led to greater decreases in LDL (bad) and total cholesterol. Interestingly, some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease. 7. Beans Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch has the potential to exert a healthy impact on the gut and certain members of its resident microbiota. Multiple studies have also found that eating beans can reduce certain risk factors for heart disease. In an older study of 16 people, eating pinto beans reduced levels of blood triglycerides and LDL (bad) cholesterol. One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL (bad) cholesterol. What's more, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease. 8. Dark chocolate Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Interestingly, several studies have associated eating chocolate with a lower risk of heart disease. Consuming chocolate in moderation (less than 6 servings a week) may decrease your risk of coronary heart disease, stroke, and diabetes. Keep in mind that these studies show an association but don't necessarily account for other factors that may be involved. Additionally, chocolate can be high in sugar and calories, which can negate many of its health-promoting properties. Be sure to pick a high-quality dark chocolate with a cocoa content of at least 70% and moderate your intake to make the most of its heart-healthy benefits. 9. Tomatoes Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke. Increasing the intake of tomato products and lycopene supplementation have positive effects on blood lipids, blood pressure, and endothelial function. Another study in 50 women with overweight found that eating two raw tomatoes four times per week increased levels of HDL (good) cholesterol. Higher levels of HDL (good) cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke. 10. Almonds Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They're also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease. Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too. One study involving 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for 6 weeks reduced belly fat and levels of LDL (bad) cholesterol, two risk factors for heart disease. Research also shows that eating almonds is associated with higher levels of HDL (good) cholesterol, which can help reduce plaque buildup and keep your arteries clear. Remember