Heart disease accounts for nearly one-third of all deaths worldwide and that’s why it’s important to know healthy foods for your heart.
In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.
Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips.
Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
Some of the healthy foods for your heart are,
Leafy Green Vegetables
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.
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.
Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease.
Some studies have also found a link between increasing your intake of leafy green vegetables and 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.
Multiple studies have found that including more whole grains in your diet can benefit your heart health.
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.
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.
Studies show that eating lots of berries can reduce several risk factors for heart disease.
Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease.
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.
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.
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.
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.
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.
Also Read: All You Need to Know About Macronutrients