The seven foods you should eat for a healthy heart (including avocado, pumpkin seeds and even CHOCOLATE)

  • Health experts say you should eat dark chocolate to prevent heart disease
  • They also recommend pumpkin seeds and whole grains
  • Replace processed snacks with a handful of nuts to reduce risk of a heart attack

By Imogen Blake For Mailonline

Published: | Updated:

You can eat your way to a longer life with just a few everyday foods that will keep your heart healthy, experts say.

Though exercise is important too, eating these seven foods is said to help prevent heart disease, as well as boost general health.

From pumpkin seeds to green tea, these are the foods and drinks we should try and eat every day.

1. Whole grains 

Heart disease is responsible for 73,000 deaths a year in the UK and every seven minutes, someone will have a heart attack - so it's important to eat the right foods to prevent illness

Heart disease is responsible for 73,000 deaths a year in the UK and every seven minutes, someone will have a heart attack - so it's important to eat the right foods to prevent illness

Replacing white bread with bread containing whole grains could greatly reduce the risk of coronary disease and stroke, according to AXA PPP healthcare experts, who put together this list of foods to eat to improve heart health. 

Refining flour eliminates many of the health benefits otherwise found in whole grains, they say. 

2. Nuts 

Nuts may be high in fat, but the monounsaturated fats they contain improve heart health. 

Studies have shown that a daily consumption of one portion of nuts reduces the risk of coronary disease. This effect is even more pronounced if the nuts are replacing 'processed' snacks rich in sugar, saturated fats, or trans fats.  

3. Chocolate 

Seven million people are living with heart disease in the UK - eating dark chocolate could help improve the health of your heart

Seven million people are living with heart disease in the UK - eating dark chocolate could help improve the health of your heart

Studies have shown that people who regularly consume 20g or two squares of 70 per cent dark chocolate show a marked improvement in blood flow.

But no improvement is observed in those who eat 'processed' chocolate, which contains very little cocoa paste. 

The health benefits of dark chocolate is linked to a property in its polyphenols which releases a chemical messenger - nitric oxide. That increases arterial dilatation, while at the same time improving blood flow and reducing platelet aggregation - boosting heart health.

4. Avocado 

These are rich in vitamins B, especially B5, which is important for adrenal health. 

Its creamy texture may help reduce cravings as well, and, being rich in monounsaturated fat and protein, it may help to quell your appetite too.

5. Omega-3s

Omega-3 oils can come from marine, animal and plant sources, but no matter where they come from, they greatly improve heart health.

You should try to include omega-3 oils from all of these sources as part of a balanced diet. 

6. Pumpkin seeds

Heart disease costs the UK's economy £15 billion a year, and the cost of caring for people with heart disease is £11 billion a year (pictured: pumpkin seeds which could boost heart health)

Heart disease costs the UK's economy £15 billion a year, and the cost of caring for people with heart disease is £11 billion a year (pictured: pumpkin seeds which could boost heart health)

These seeds are packed with stress-relieving magnesium which is good for heart health as stress levels can have a severe impact on the heart. 

The seeds also contain plenty of protein and healthy fats to keep those hunger cravings at bay and help with weight loss.

7. Green tea

A recent study has shown that drinking green tea rapidly improves the function of the endothelia cells lining the circulatory system.

Endothelial dysfunction is what triggers the thickening of artery walls, which could then lead to heart disease.

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