Heart diseases are one of the major causes of deaths worldwide. One of the main factors that constitute a higher risk for heart disease is an unhealthy diet. What you eat affects your heart health, as the wrong foods can end up causing an imbalance in your blood pressure, cholesterol, and triglyceride levels, which are all high-risk symptoms for heart diseases.
Here is a list of top foods to prevent heart disease risks:
- Green-leafy vegetables
Foods such as kale, collard greens, and spinach contain elements such as vitamins, antioxidants, and minerals which are prerequisites for a healthy heart. Green leafy vegetables are especially rich in vitamin K, which provides protection in the arteries and also ensures that proper blood clotting happens. They also contain an element known as dietary nitrate which is effective in the reduction of blood pressure and blood vessel cells’ functioning. It also promotes a decrease in the arterial stiffness.
- Whole grains
This is one ingredient that you need to consume to prevent heart disease, as they are rich with nutrients. Whole grains carry the germ endosperm and the bran (the parts of a grain that is packed with nutrients). Some of the most commonly used forms of whole grains include oats, wheat, brown rice, barley, buckwheat, quinoa, and rye. These are much better and a healthier option to the refined grains as they contain fiber that reduces bad cholesterol, thereby reducing the risk of heart diseases.
All berries, especially strawberries, blackberries, raspberries, and blueberries, have high amounts of nutrients that are heart-healthy. They also contain antioxidants such as anthocyanin which bears the potential to protect the heart against any form of oxidative stress and inflammation that can prove to be an area of concern in the long run.
This is another food to help prevent heart diseases as it contains the best source of healthy monounsaturated fats, the only good fat required by the body. It is highly effective in reducing the risk of heart diseases by lowering cholesterol levels and keeping them in balance. This ingredient also has high potassium content which is directly associated with a healthy heart.
- Fatty fish and fish oil
Fish that are rich in omega-3 fatty acids are highly beneficial as they help reduce and maintain normal blood pressure levels. Some of the best sources of fish that contain omega-3 fatty acids are salmon, sardines, tuna, and mackerel. If you are not a fan of seafood, you can also gain these omega-3 fatty acids from nuts or over-the-counter supplements.
These five foods are great to prevent heart diseases and can make a great difference when you adapt to a heart-healthy diet.