Best foods to prevent heart attacks

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Extract from the article: Myocardial infarction (heart attack) occurs due to the complete blockage of a coronary artery or one of its branches. This happens through a combination of two mechanisms: first, arteriosclerosis—narrowing and hardening of the arteries—and second...

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Myocardial infarction (heart attack) occurs due to the complete blockage of a coronary artery or one of its branches. This happens through a combination of two mechanisms: first, arteriosclerosis, narrowing and hardening of the arteries and second, thrombosis, which is the formation of a blood clot within the narrowed artery, completely obstructing blood flow. Taking care of the arteries is essential to reduce the risk of heart diseases, particularly heart attacks. Diet plays a major role in this. Here are some foods to include in your daily meals, alongside adopting a healthy lifestyle, to maintain healthy arteries.

Keeping your heart strong and healthy is essential, as men are twice as likely as women to suffer a heart attack. Fortunately, simple lifestyle habits such as healthy eating and physical activity can help prevent up to 80% of premature heart disease and stroke.

Garlic
Garlic contains numerous sulfur-containing active compounds, including allicin. In his book Taking Care of Your Arteries, cardiologist Dr. Patrick Duriez highlighted its benefits in preventing cardiovascular risk: it helps prevent fat deposits in arteries (atherosclerotic plaques and atherosclerosis), reduces platelet aggregation (thrombosis), improves blood flow, and regulates blood lipid levels. Allicin also has antioxidant properties that protect arteries. Garlic is also known to be a vasodilator, helping lower blood pressure.

Water
Water is the most essential beverage for heart health. A study presented at the European Society of Cardiology Congress (August 27–30, 2021) showed that staying well hydrated throughout life reduces the risk of heart failure—when the heart muscle can no longer pump blood efficiently. Good hydration allows the heart to pump blood more effectively, thus reducing the effort needed for proper circulation and optimal muscle function.

Green Tea

Green tea is a true treasure for cardiovascular health. According to Dr. Natalia Dmitrieva of the National Heart, Lung, and Blood Institute (USA), its wealth of powerful antioxidants—especially epigallocatechin gallate (EGCG)—makes it an excellent ally in preventing plaque buildup in arteries and combating atherosclerosis. In other words, it helps keep arteries flexible and clear, significantly reducing the risk of heart disease.

Fatty Fish

A study published in The Journal of Clinical Investigation (October 2021) revealed that salmon, sardines, and mackerel help fight atherosclerosis (fatty deposits in artery walls). Researchers discovered that omega-3 fatty acids form molecules that can activate a receptor capable of stopping the inflammation process and combating disease. Once absorbed, omega-3s thin the blood and help reduce triglyceride levels that can clog arteries.

Avocado
Avocados contain healthy fats that help reduce the risk of strokes and heart attacks. A study published in the Journal of the American Heart Association found that avocado consumption is associated with a 16% reduction in cardiovascular disease risk and a 21% reduction in coronary heart disease risk. Furthermore, avocados contain antioxidants that protect blood vessel walls. Tip: Avocado can replace unhealthy fats like butter or mayonnaise.

Gboma (African Nightshade)

After a heart attack, damaged heart muscle cells can no longer contract, which may lead to heart failure. Gboma is rich in fiber, potassium, and folic acid, helping lower blood pressure and protect the arteries. Recent studies show gboma may reduce homocysteine levels, a known risk factor for cardiovascular diseases such as atherosclerosis.

Beetroot
Beetroot is renowned for its health benefits due to its richness in inorganic nitrates. Naturally produced in the body, nitrates regulate blood pressure and have anti-inflammatory properties. A study presented at the British Cardiovascular Society Conference by researchers at Queen Mary University of London showed that daily beetroot juice, high in nitrates, can increase nitric oxide levels and reduce inflammation in blood vessels.

Spirulina
Spirulina is a microalgae that not only helps regulate blood lipid levels but is also a complete protein, containing all essential amino acids the human body needs. It’s rich in essential fatty acids, including alpha-linolenic acid, which helps reduce arterial inflammation and improve cardiovascular health.

Kluiklui Oil (Peanut Oil)

Kluiklui oil is rich in monounsaturated fats. It also contains vitamins E and B6, magnesium, and phosphorus. It is packed with polyphenols—antioxidant compounds that protect blood vessels from harmful fat deposits. When combined with a balanced diet, consuming kluiklui oil can reduce the risk of cardiovascular diseases.

Nuts
Nuts are packed with antioxidants and omega-3 fatty acids that benefit heart health. They contain polyunsaturated fats, considered “good” fats for cardiovascular health. These fats help prevent blood clot formation by lowering blood lipid levels.

Turmeric
Adding turmeric to your diet can limit lipid peroxidation caused by free radicals and reduce inflammation in artery walls. It prevents the buildup of oxidized lipids in arteries, which are responsible for cardiovascular events. Studies have also shown that high levels of curcumin in turmeric can reduce fat deposits in arteries by up to 26%.

Watermelon
Delicious and heart-healthy, watermelon is an excellent source of the amino acid L-citrulline, which can help lower blood pressure and protect arteries. Researchers say this amino acid helps the body produce nitric oxide, which dilates blood vessels.

Dark Chocolate

Dark chocolate, rich in cocoa, can protect the body thanks to flavonoids that help reduce bad cholesterol levels and prevent artery clogging. Vitamin B3 in dark chocolate also helps decrease arterial plaque buildup.

Tomatoes
A study led by researchers at the University of Verona, Italy, found that lycopene—the antioxidant responsible for the red color of tomatoes—protects the heart by preventing blood clot formation. Cooked tomatoes contain even higher concentrations of this antioxidant.

Red Wine

A 2004 French study showed that very moderate red wine consumption improves blood pressure. In his book How (Not) to Have a Heart Attack, Dr. Fabien Guez explains that flavonoids and other compounds such as resveratrol found in red wine have protective effects on coronary arteries. Caution: while small to moderate amounts of red wine may be protective, excessive consumption can have harmful effects.

Mango
Mangoes contain a high concentration of polyphenols. Researchers from the UC Davis Department of Nutrition have shown that these bioactive compounds improve arterial elasticity. Their conclusion: mangoes are a heart- and vessel-friendly fruit and may be a natural ally in reducing cardiovascular disease risk.

 Abel OZIH