Umami foods that are good for the heart

Besides being one of life’s greatest pleasures, eating has a vital function: the foods we consume are used by our body to keep it functioning.

It is essential to combine flavor and nutrients. We’ve selected six foods that are good for heart health and, on top of that, also give you the pleasure of experiencing umami. It is worth noting that, although the fifth taste is present in these foods, there are still no studies linking their properties to such benefits.

Tomato: If there were a list of foods that are tasty, healthy, versatile, and low in calories, it would certainly be at the top. The umami fruit has only 18 calories per 100 grams and can be served roasted, stuffed, as a salad, or sauce, adding the fifth taste to dishes. The benefits go further: it is rich in lycopene, an antioxidant that helps prevent and repair cell damage, potentially contributing to reducing the risk of cardiovascular diseases.

Red cabbage: It can be served raw, cooked, sautéed, stuffed, or in whatever way your creativity allows. The best part: this 22 Kcal (per 100 g) delight contains anthocyanins, pigments with the power to reduce the risk of heart attack, since they help lower the oxidation of bad cholesterol (LDL).

Onion: Its most common use is sautéed as seasoning, but it is also eaten raw. Behind its 40 kcal (per 100 g), onion provides more than just a special touch to dishes and tears to the eyes: it stimulates the production of good cholesterol (HDL), keeping the heart healthy.

Shiitake: Whether in stroganoff, madeira sauce, or sautéed with soy sauce, they are present both for their umami taste and their heart benefits. They contain a unique substance called eritadenine, the main one responsible for cholesterol metabolism. They also contain beta-glucans, phytosterols, and fibers that help maintain fat levels. And to top it off: each 100 g has only 34 kcal.

Fish and seafood: Omega 3 is the big star when it comes to the wonders of the sea. This fatty acid, found in salmon, tuna, sardine, herring, anchovy, mullet, cod, and trout, helps clean arteries, raises good cholesterol (HDL), and lowers bad cholesterol (LDL). And it doesn’t stop there. It helps lower triglyceride levels and blood pressure, preventing heart attacks. But the benefits come with light preparations, baked or grilled. Breaded and fried versions increase the amount of fats that are not good for the heart.

Asparagus: Asparagus was one of the first foods to catch the attention of Kikunae Ikeda, the discoverer of umami. For the Japanese chemist, this was one of the foods whose taste clearly stood out from those known until then: sweet, salty, sour, and bitter. But the vegetable goes beyond taste. It is rich in folate, a B-complex vitamin essential for a healthy cardiovascular system. It combines with vitamins B6 and B12 to form a coenzyme that reduces homocysteine levels, an amino acid that in excess affects the cardiovascular system. All this for just 20 kcal (per 100 g of food).