5 Foods That Prevent Heart Attacks

Imagine a room full of 10 people you know. Eight of them could be on a path to heart disease, according to a shocking new study released this week. But you don’t have to be one of them: You—and they—can slash risk by more than half, just by taking a few simple steps.

1. Dark Chocolate

Great news, chocoholics: Dozens of studies show that people who consume cocoa—as a hot drink or eaten as dark chocolate—are in much better cardiovascular shape than those who don’t. One nine-year study in the journal Circulation Heart Failure found women who ate one to two servings of high-quality chocolate per week had a 32 percent lower risk of developing heart failure than those who said no to the cocoa. And a second long-term study found that men who ate the most chocolate–about 1/3 of a cup of dark chocolate chips per week–had a 17 percent reduced risk of stroke compared to those who didn’t consume chocolate. Researchers attribute cocoa’s health benefits to polyphenols and flavanols, anti-inflammatory compounds that help protect the heart.

2. Edamame

Don’t just eat these at the sushi joint! The soybean pods are a great anytime snack because they’re an excellent source of magnesium, folate and potassium. These nutrients can help lower blood pressure and support heart health, reducing your risk for heart disease. Fiber protects the heart by boosting the body’s ability to produce low-density lipoprotein (LDL) receptors, which act like bouncers, pulling “bad” cholesterol out of the blood. And beans are an excellent source. Researchers at the University of Leeds analyzed a number of studies and found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed.

3. Tea

A recent study at Penn State found that people who react badly to stressful situations have increased levels of inflammation in their bodies—and inflammation is directly tied to obesity, as well as diseases like diabetes, heart disease and cancer. When anxiety rides high, you’re also at the mercy of stress hormones such as cortisol—known as “the belly fat hormone” for its ability to pull lipids from the bloodstream and store them in our fat cells. What makes tea particularly good for soothing your mind is the unique flavanoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage—and keep your heart healthy.

4. Tomatoes

Americans eat more tomatoes and tomato products than any other non-starchy “vegetable.” And that’s good news, researchers say, because tomatoes are particularly rich in lycopene, an antioxidant that, unlike most nutrients in fresh produce, increases after cooking and processing. Dozens of studies suggest a relationship between regular intake of lycopene-rich tomatoes and a lower risk of cardiovascular disease, skin damage and certain cancers. Researchers even found a concentrated “tomato pill” improved the widening of the blood vessels in patients with cardiovascular disease by over 53 percent compared to a placebo.

5. Walnuts

Perhaps this is Mother Nature’s way of giving us a hint: Heart-shaped walnuts are brimming in antioxidants and omega-3 fatty acids that can significantly reduce the risk of heart disease—an umbrella term that refers to a number of deadly complications (including heart attack and stroke) that amount for about 600,000 deaths in the United States per year. The most comprehensive review of clinical trials on nut consumption in relation to cardiovascular disease showed consuming just one ounce of walnuts five or more times a week—about a handful every day—can slash heart disease risk by nearly 40 percent!

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