Rachael Link

15 Incredibly Heart-Healthy Foods

Heart disease accounts for nearly one-third of all deaths worldwide (1).

Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.

In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting (2, 3).

They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels (4).

Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease.

One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease (5).

Another study in 29,689 women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease (6).

SUMMARY: Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. Studies show that a higher intake of leafy greens is associated with a lower risk of heart disease.

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease (7, 8, 9).

Multiple studies have found that including more whole grains in your diet can benefit your heart health.

One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease (10).

Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25% (11).

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

SUMMARY: Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.

Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health.

Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease (12).

Studies show that eating lots of berries can reduce several risk factors for heart disease.

For example, one study in 27 adults with metabolic syndrome showed that drinking a beverage made of freeze-dried strawberries for eight weeks decreased “bad” LDL cholesterol by 11% (13).

Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease.

Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting (14).

Additionally, an analysis of 22 studies showed that eating berries was associated with reductions in “bad” LDL cholesterol, systolic blood pressure, body mass index and certain markers of inflammation (15).

Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits.

SUMMARY: Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease (16).

One study looked at the effects of three cholesterol-lowering diets in 45 overweight and obese people, with one of the test groups consuming one avocado per day.

The avocado group experienced reductions in “bad” LDL cholesterol, including lower levels of small, dense LDL cholesterol, which are believed to significantly raise the risk of heart disease (17).

Another study including 17,567 people showed that those who ate avocados regularly were half as likely to have metabolic syndrome (18).

Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day (19).

Getting at least 4.7 grams of potassium per day can decrease blood pressure by an average of 8.0/4.1 mmHg, which is associated with a 15% lower risk of stroke (20).

SUMMARY: Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure and risk of metabolic syndrome.

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.

In one study in 324 people, eating salmon three times a week for eight weeks significantly decreased diastolic blood pressure (21).

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.

Additionally, each 3.5-ounce (100-gram) decrease in weekly fish consumption was associated with a 19% higher likelihood of having one additional risk factor for heart disease, such as high blood pressure, diabetes or obesity (22).

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 (23, 24, 25, 26).

Other omega-3 supplements like krill oil or algal oil are popular alternatives.

SUMMARY: Fatty fish and fish oil are both high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides and cholesterol.

Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese (27).

Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.

According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16%, lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and inflammation (28).

Another study in 365 participants showed that diets supplemented with walnuts led to greater decreases in LDL and total cholesterol (29).

Interestingly, some studies have also found that regularly eating nuts such as walnuts is associated with a lower risk of heart disease (30, 31).

SUMMARY: Studies suggest that walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut (32).

According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol (33, 34, 35).

Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

In one study in 16 people, eating pinto beans reduced levels of blood triglycerides and “bad” LDL cholesterol (36).

One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL cholesterol (37).

What’s more, eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease (38).

SUMMARY: Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure and decrease inflammation.

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.

One large study showed that those who ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate eaters (39).

Another study found that eating chocolate at least twice per week was associated with a 32% lower risk of having calcified plaque in the arteries (40).

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.

SUMMARY: Dark chocolate is high in antioxidants like flavonoids. It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease.

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties (41).

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 (42, 43).

One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke (44).

Another study in 50 overweight women found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol (45).

Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke (46).

SUMMARY: Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke, as well as an increase in “good” HDL cholesterol.

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 (47).

Research suggests that eating almonds can have a powerful effect on your cholesterol levels, too.

One study in 48 people with high cholesterol showed that eating 1.5 ounces (43 grams) of almonds daily for six weeks reduced belly fat and levels of “bad” LDL cholesterol, two risk factors for heart disease (48).

Another small study had similar findings, reporting that eating almonds for four weeks resulted in significant decreases in both LDL and total cholesterol (49).

Research also shows that eating almonds is associated with higher levels of HDL cholesterol, which can help reduce plaque buildup and keep your arteries clear (50, 51).

Remember that while almonds are very high in nutrients, they’re also high in calories. Measure your portions and moderate your intake if you’re trying to lose weight.

SUMMARY: Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat.

Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.

Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.

For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers (52).

Furthermore, flaxseed may help keep blood pressure and cholesterol levels under control.

One study showed that giving flax to people with high blood pressure decreased systolic blood pressure by an average of 10 mmHg and reduced diastolic blood pressure by 7 mmHg (53).

In one study of 17 people, eating bread made with flaxseed was shown to reduce total cholesterol by 7% and “bad” LDL cholesterol by 9% (54).

Although more research is needed about the effects of chia seeds on heart health in humans, one study in rats found that eating chia seeds lowered blood triglyceride levels and boosted levels of beneficial HDL cholesterol (55).

SUMMARY: Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.

For centuries, garlic has been used as a natural remedy to treat a variety of ailments.

In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.

This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects (56).

In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure (57).

One review compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in those with high cholesterol (58).

Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke (59, 60).

Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.

SUMMARY: Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.

A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented.

Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease (61, 62).

It’s also rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.

In fact, one study in 7,216 adults at high risk for heart disease showed that those who consumed the most olive oil had a 35% lower risk of developing heart disease.

Furthermore, a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease (63).

Another large study also showed that a higher intake of olive oil was associated with lower systolic and diastolic blood pressure (64).

Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces.

SUMMARY: Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.

Edamame is an immature soybean frequently found in Asian cuisine.

Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.

One analysis of 11 studies showed that soy isoflavones reduced total cholesterol by 3.9 mg/dL and “bad” LDL cholesterol by 5 mg/dL (65).

Another analysis showed that 50 grams of soy protein per day decreased LDL cholesterol by an average of 3% (66).

If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can have a big impact on your risk of heart disease.

One study showed that decreasing total cholesterol levels by just 10% was associated with a 15% lower risk of dying from coronary heart disease (67).

In addition to its isoflavone content, edamame is a good source of other heart-healthy nutrients, including dietary fiber and antioxidants (68, 69).

SUMMARY: Edamame contains soy isoflavones, which have been shown to help decrease cholesterol levels. Edamame also contains fiber and antioxidants, which can also benefit heart health.

Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity (70, 71).

It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart.

According to one review of 20 studies, a higher intake of green tea catechins was associated with significantly lower levels of LDL and total cholesterol (72).

What’s more, an analysis including 1,367 people showed that green tea decreased both systolic and diastolic blood pressure (73).

Another small study found that taking green tea extract for three months reduced blood pressure, triglycerides, LDL and total cholesterol, compared to a placebo (74).

Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf, may also benefit heart health.

SUMMARY: Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides and blood pressure.

As new evidence emerges, the link between diet and heart disease grows stronger.

What you put on your plate can influence just about every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides.

Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

This article was originally published by Healthline. Reprinted with permission.

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13 Foods That Could Lower Your Risk of Cancer

What you eat can drastically affect many aspects of your health, including your risk of developing chronic diseases like heart disease, diabetes and cancer.

1. Broccoli

Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties.

One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% (1).

Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50% (2).

Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.

One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer (3).

Including broccoli with a few meals per week may come with some cancer-fighting benefits.

However, keep in mind that the available research hasn’t looked directly at how broccoli may affect cancer in humans.

Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed.

SUMMARY: Broccoli contains sulforaphane, a compound that has been shown to cause tumor cell death and reduce tumor size in test-tube and animal studies. A higher intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer.
2. Carrots

Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.

For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (4).

Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (5).

One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (6).

Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.

Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.

SUMMARY: Some studies have found an association between carrot consumption and a decreased risk of prostate, lung and stomach cancer.
3. Beans

Beans are high in fiber, which some studies have found may help protect against colorectal cancer (7, 8, 9).

In fact, several studies have found that an increased intake of beans may reduce the risk of the disease.

One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (10).

An animal study also found that feeding rats black beans or navy beans and then inducing colon cancer blocked the development of cancer cells by up to 75% (11).

According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.

However, the current research is limited to animal studies and studies that show association but not causation. More studies are needed to examine this in humans, specifically.

SUMMARY: Beans are high in fiber, which may be protective against colorectal cancer. Human and animal studies have found that a higher intake of beans could reduce the risk of colorectal tumors and colon cancer.
4. Berries

Berries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer.

In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (12).

Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (13).

One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (14).

Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (15).

Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer.

Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.

SUMMARY: Some test-tube and animal studies have found that the compounds in berries may decrease the growth and spread of certain types of cancer.
5. Cinnamon

Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation (16, 17).

In addition, some test-tube and animal studies have found that cinnamon may help block the spread of cancer cells.

A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death (18).

Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size (19).

An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread (20).

Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention, and may come with other benefits as well, such as reduced blood sugar and decreased inflammation.

However, more studies are needed to understand how cinnamon may affect cancer development in humans.

SUMMARY: Test-tube and animal studies have found that cinnamon extract may have anticancer properties and may help decrease the growth and spread of tumors. More research in humans is needed.
6. Nuts

Research has found that eating nuts may be linked to a lower risk of certain types of cancer.

For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (21).

Another study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (22).

Other studies have found that specific types of nuts may be linked to a lower cancer risk.

For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (23).

Similarly, one animal study showed that feeding mice walnuts decreased the growth rate of breast cancer cells by 80% and reduced the number of tumors by 60% (24).

These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.

Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.

SUMMARY: Some studies have found that an increased intake of nuts may decrease the risk of cancer. Research shows that some specific types like Brazil nuts and walnuts may also be linked to a lower risk of cancer.
7. Olive Oil

Olive oil is loaded with health benefits, so it’s no wonder it’s one of the staples of the Mediterranean diet.

Several studies have even found that a higher intake of olive oil may help protect against cancer.

One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake (25).

Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer (26).

Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.

Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.

SUMMARY: Several studies have shown that a higher intake of olive oil may be associated with a reduced risk of certain types of cancer.
8. Turmeric

Turmeric is a spice well-known for its health-promoting properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anticancer effects.

One study looked at the effects of curcumin on 44 patients with lesions in the colon that could have become cancerous. After 30 days, 4 grams of curcumin daily reduced the number of lesions present by 40% (27).

In a test-tube study, curcumin was also found to decrease the spread of colon cancer cells by targeting a specific enzyme related to cancer growth (28).

Another test-tube study showed that curcumin helped kill off head and neck cancer cells (29).

Curcumin has also been shown to be effective in slowing the growth of lung, breast and prostate cancer cells in other test-tube studies (30, 31, 32).

For the best results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric per day. Use it as a ground spice to add flavor to foods, and pair it with black pepper to help boost its absorption.

SUMMARY: Turmeric contains curcumin, a chemical that has been shown to reduce the growth of many types of cancer and lesions in test-tube and human studies.
9. Citrus Fruits

Eating citrus fruits such as lemons, limes, grapefruits and oranges has been associated with a lower risk of cancer in some studies.

One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (33).

A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (34).

Finally, a review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (35).

These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.

Keep in mind that these studies don’t account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.

SUMMARY: Studies have found that a higher intake of citrus fruits could decrease the risk of certain types of cancers, including pancreatic and stomach cancers, along with cancers of the digestive and upper respiratory tracts.
10. Flaxseed

High in fiber as well as heart-healthy fats, flaxseed can be a healthy addition to your diet.

Some research has shown that it may even help decrease cancer growth and help kill off cancer cells.

In one study, 32 women with breast cancer received either a flaxseed muffin daily or a placebo for over a month.

At the end of the study, the flaxseed group had decreased levels of specific markers that measure tumor growth, as well as an increase in cancer cell death (36).

In another study, 161 men with prostate cancer were treated with flaxseed, which was found to reduce the growth and spread of cancer cells (37).

Flaxseed is high in fiber, which other studies have found to be protective against colorectal cancer (7, 8, 9).

Try adding one tablespoon (10 grams) of ground flaxseed into your diet each day by mixing it into smoothies, sprinkling it over cereal and yogurt, or adding it to your favorite baked goods.

SUMMARY: Some studies have found that flaxseed may reduce cancer growth in breast and prostate cancers. It is also high in fiber, which may decrease the risk of colorectal cancer.
11. Tomatoes

Lycopene is a compound found in tomatoes that is responsible for its vibrant red color as well as its anticancer properties.

Several studies have found that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer.

A review of 17 studies also found that a higher intake of raw tomatoes, cooked tomatoes and lycopene were all associated with a reduced risk of prostate cancer (38).

Another study of 47,365 people found that a greater intake of tomato sauce, in particular, was linked to a lower risk of developing prostate cancer (39).

To help increase your intake, include a serving or two of tomatoes in your diet each day by adding them to sandwiches, salads, sauces or pasta dishes.

Still, remember that these studies show there may be an association between eating tomatoes and a reduced risk of prostate cancer, but they don’t account for other factors that could be involved.

SUMMARY: Some studies have found that a higher intake of tomatoes and lycopene could reduce the risk of prostate cancer. However, more studies are needed.
12. Garlic

The active component in garlic is allicin, a compound that has been shown to kill off cancer cells in multiple test-tube studies (40, 41, 42).

Several studies have found an association between garlic intake and a lower risk of certain types of cancer.

One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (43).

A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (44).

Another study found that participants who ate lots of garlic, as well as fruit, deep yellow vegetables, dark green vegetables and onions, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic (45).

Based on these findings, including 2–5 grams (approximately one clove) of fresh garlic into your diet per day can help you take advantage of its health-promoting properties.

However, despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.

SUMMARY: Garlic contains allicin, a compound that has been shown to kill cancer cells in test-tube studies. Studies have found that eating more garlic could lead to decreased risks of stomach, prostate and colorectal cancers.
13. Fatty Fish

Some research suggests that including a few servings of fish in your diet each week may reduce your risk of cancer.

One large study showed that a higher intake of fish was associated with a lower risk of digestive tract cancer (46).

Another study that followed 478,040 adults found that eating more fish decreased the risk of developing colorectal cancer, while red and processed meats actually increased the risk (47).

In particular, fatty fish like salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer (48).

In addition, omega-3 fatty acids are thought to block the development of the disease (49).

Aim for two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D, and to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how fatty fish consumption may directly influence the risk of cancer in humans.

SUMMARY: Fish consumption may decrease the risk of cancer. Fatty fish contains vitamin D and omega-3 fatty acids, two nutrients that are believed to protect against cancer.
The Bottom Line

As new research continues to emerge, it has become increasingly clear that your diet can have a major impact on your risk of cancer.

Although there are many foods that have potential to reduce the spread and growth of cancer cells, current research is limited to test-tube, animal and observational studies.

More studies are needed to understand how these foods may directly affect cancer development in humans.

In the meantime, it’s a safe bet that a diet rich in whole foods, paired with a healthy lifestyle, will improve many aspects of your health.

This article was originally published by Healthline. Reprinted with permission.

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8 Fermented Foods to Boost Digestion and Health

Fermentation is a process that involves the breakdown of sugars by bacteria and yeast.

Kefir is a type of cultured dairy product.

It is made by adding kefir grains, which are made up of a combination of yeast and bacteria, to milk. This results in a thick and tangy beverage with a taste that is often compared to yogurt.

Studies have shown that kefir may come with many benefits, affecting everything from digestion to inflammation to bone health.

In one small study, kefir was shown to improve the digestion of lactose in 15 people with lactose intolerance. Those who are lactose intolerant are unable to digest the sugars in dairy products, resulting in symptoms like cramps, bloating and diarrhea (4).

Another study found that consuming 6.7 ounces (200 ml) of kefir daily for six weeks decreased markers of inflammation, a known contributor to the development of chronic diseases like heart disease and cancer (5, 6)

Kefir may also help enhance bone health. One study looked at the effects of kefir on 40 people with osteoporosis, a condition characterized by weak, porous bones.

After six months, the group consuming kefir was found to have improved bone mineral density, compared to a control group (7).

Enjoy kefir on its own or use it to give your smoothies and blended drinks a boost.

SUMMARY: Kefir is a fermented dairy product that may improve lactose digestion, decrease inflammation and boost bone health.

2. Tempeh

Tempeh is made from fermented soybeans that have been pressed into a compact cake.

This high-protein meat substitute is firm but chewy and can be baked, steamed or sautéed before being added to dishes.

In addition to its impressive probiotic content, tempeh is rich in many nutrients that may better your health. For example, soy protein has been shown to reduce certain risk factors for heart disease.

One study in 42 people with high cholesterol looked at the effects of eating either soy protein or animal protein. Those eating soy protein had a 5.7% decrease in “bad” LDL cholesterol, a 4.4% reduction in total cholesterol and a 13.3% reduction in blood triglycerides (8).

Additionally, a test-tube study found that certain plant compounds in tempeh could act as antioxidants, helping reduce the buildup of free radicals, which are harmful compounds that can contribute to chronic disease (9).

Tempeh is perfect for vegetarians and meat-eaters alike. Use it for anything from sandwiches to stir-fries to take advantage of its many health benefits.

SUMMARY: Tempeh is made from fermented soybeans. It is high in probiotics and contains compounds that may act as antioxidants and improve heart health.
3. Natto
Natto is a staple probiotic food in traditional Japanese cuisine and, like tempeh, made from fermented soybeans.

It contains a good amount of fiber, providing 5 grams per 3.5-ounce (100-gram) serving (10).

Fiber may help support digestive health. It moves through the body undigested, adding bulk to stool to help promote regularity and alleviate constipation (11).

Natto is also high in vitamin K, an important nutrient that’s involved in the metabolism of calcium and plays a major role in bone health. In one study of 944 women, natto intake was associated with reduced bone loss in those who were postmenopausal (12).

The fermentation of natto also produces an enzyme called nattokinase. One study in 12 people showed that supplementing with nattokinase helped prevent and dissolve blood clots (13).

Another study also found that supplementing with this enzyme helped reduce systolic and diastolic blood pressure by 5.5 and 2.84 mmHg, respectively (14).

Natto has a very strong flavor and slippery texture. It is often paired with rice and served as part of a digestion-boosting breakfast.

SUMMARY: Natto is a fermented soybean product. Its high fiber content may promote regularity and help prevent bone loss. It also produces an enzyme that can reduce blood pressure and help dissolve blood clots.

4. Kombucha

Kombucha is a fermented tea that is fizzy, tart and flavorful. It is made from either black or green tea and contains their potent health-promoting properties.

Animal studies show that drinking kombucha could help prevent liver toxicity and damage caused by exposure to harmful chemicals (15, 16, 17).

Test-tube studies have also found that kombucha could help induce cancer cell death and block the spread of cancer cells (18, 19).

One animal study even found that kombucha helped reduce blood sugar, triglycerides and LDL cholesterol (20).

Although most of the current research is limited to test-tube and animal studies, the benefits of kombucha and its components are promising. Nevertheless, further studies are needed to determine how kombucha may affect humans.

Thanks to its rising popularity, kombucha can be found at most major grocery stores. It can also be made at home, though it should be prepared carefully to prevent contamination or over-fermentation.

SUMMARY: Kombucha is a fermented tea. Although more research is needed, animal and test-tube studies have found that it could help protect the liver, decrease blood sugar and reduce levels of cholesterol and triglycerides.

5. Miso

Miso is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus.

It is most often found in miso soup, a flavorful dish made up of miso paste and stock that is traditionally served for breakfast.

In addition to its probiotic content, several studies have found health benefits tied to miso.

In one study including 21,852 women, consuming miso soup was linked to a lower risk of breast cancer (21).

Miso may also help lower blood pressure and protect heart health. In fact, a study in rats found that the long-term consumption of miso soup helped normalize blood pressure (22).

Another study in over 40,000 people showed that a higher intake of miso soup was associated with a lower risk of stroke (23).

Remember that many of these studies show an association, but they don’t take other factors into consideration. More studies are needed to evaluate miso’s health effects.

Besides stirring miso into soup, you can try using it to glaze cooked vegetables, spice up salad dressings or marinate meat.

SUMMARY: Miso is a seasoning made from fermented soybeans. It has been associated with a reduced risk of cancer and improved heart health, though more human studies are needed.
6. Kimchi

Kimchi is a popular Korean side dish that is usually made from fermented cabbage, although it can also be made from other fermented vegetables like radishes.

It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance.

Insulin is responsible for transporting glucose from the blood to the tissues. When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar and insulin resistance.

In one study, 21 people with prediabetes consumed either fresh or fermented kimchi for eight weeks. By the end of the study, those consuming fermented kimchi had decreased insulin resistance, blood pressure and body weight (24).

In another study, people were given a diet with either a high or low amount of kimchi for seven days. Interestingly, a higher intake of kimchi led to greater decreases in blood sugar, blood cholesterol and “bad” LDL cholesterol (25).

Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.

SUMMARY: Kimchi is made from fermented vegetables such as cabbage or radishes. Studies have found that it may help reduce insulin resistance and blood cholesterol.

7. Sauerkraut

Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria. It is low in calories but contains plenty of fiber, vitamin C and vitamin K (26).

It also contains a good amount of lutein and zeaxanthin, two antioxidants that help promote eye health and reduce the risk of eye disease (27).

The antioxidant content of sauerkraut may also have promising effects on cancer prevention.

One test-tube study showed that treating breast cancer cells with cabbage juice decreased the activity of certain enzymes related to cancer formation (28).

However, the current evidence is limited and more research is needed to look at how these findings may translate to humans.

You can use sauerkraut in just about anything. Throw it in your next casserole, add it to a hearty bowl of soup or use it to top off a satisfying sandwich.

To get the most health benefits, be sure to choose unpasteurized sauerkraut, as the process of pasteurization kills off beneficial bacteria.

SUMMARY: Sauerkraut is made from shredded cabbage that has been fermented. It is high in antioxidants that are important for eye health, and it’s easy to add to many dishes.

8. Probiotic Yogurt

Yogurt is produced from milk that has been fermented, most commonly with lactic acid bacteria.

It is high in many important nutrients, including calcium, potassium, phosphorus, riboflavin and vitamin B12 (29).

Yogurt has also been associated with a wide variety of health benefits.

One review of 14 studies showed that fermented milk products like probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure (30).

Another study found that a higher intake of yogurt was linked to improvements in bone mineral density and physical function in older adults (31).

It may also help keep your waistline in check. A recent review showed that eating yogurt was associated with a lower body weight, less body fat and a smaller waist circumference (32).

Remember that not all yogurt varieties contain probiotics, as these beneficial bacteria are often killed during processing.

Look for yogurts that contain live cultures to make sure you’re getting your dose of probiotics. Additionally, make sure to opt for yogurts with minimal added sugar.

SUMMARY: Probiotic yogurt is made from fermented milk. It is high in nutrients and could help reduce body weight, lower blood pressure and improve bone health.

The Bottom Line

Fermentation can help increase both the shelf life and health benefits of many different foods.

The probiotics found in fermented foods have been associated with improvements in digestion, immunity, weight loss and more (1, 2, 3).

In addition to containing these beneficial probiotics, fermented foods can positively impact many other aspects of health and are an excellent addition to your diet.

This article was originally published by Healthline.

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