Diet has a huge role to play in heart health as it can increase the risk of heart disease and its related disease.

So it’s important to eat healthy foods so as to keep your heart secure and safe.

Healthy Diet For A Healthy Heart

Healthy Diet For A Healthy Heart

Many foods are rich in nutrients and help in keeping the heart healthy and free from diseases. 

Whole grains

Whole grains

Usually, there are three parts of the nutrients-rich grains including bran, endosperm, and bran.

Under whole grains, brown rice, oats, barley, whole wheat, buckwheat, rye, and quinoa. 

These are rich in fibers and help in reducing bad cholesterol and also decrease the risk of heart diseases. Many studies have shown results that indicate the help of that whole grain in heart health. There are studies that show that eating whole grains three times a day helps in reducing heart diseases up to 22%. Whole grains also help to reduce stroke by 25%.

Green tea

Green tea

Green tea consists of various antioxidants like polyphenols and catechins which helps in the protection of the heart, reduce inflammation, and prevent cell damage.

Catechins help in reducing total cholesterol and LDL cholesterol. In studies conducted for 1367 people, green tea helps in lowering systolic blood pressure and diastolic pressure. For a healthy heart, green tea or its supplements should be taken. 

Olive Oil

Olive Oil

Olive oil has many antioxidants which help in reducing inflammation and lowering the risk of chronic disease. Many studies have shown that olive oil has great benefits for the heart as it contains monounsaturated fatty acids. In studies, it is observed that olive oil helps to reduce the death rate from heart disease by 48%. 

Seeds

Seeds

Heart-healthy nutrients like chia seeds, hemp seeds, flax seeds, fiber, and omega-3 fatty acids. Having these seeds in the diet helps to reduce heart disease risk factors like blood pressure, triglycerides, inflammation, and cholesterol. In one study, it is observed that flax seeds help in reducing systolic blood pressure by an average of 10mmHg.

Leafy green vegetables

Leafy green vegetables

Leafy green vegetables are a good source of antioxidants, vitamins, and minerals. These are also rich in Vitamin K and dietary nitrates which help in proper blood clotting and reducing blood pressure respectively. Some studies have shown that including leafy green vegetables in the diet helps in reducing the risk of heart disease. 

Avocados

Avocados

Avocados are a good source of heart-healthy monounsaturated fatty acids which help in lowering the risk of heart disease and cholesterol. Avocado helps to reduce bad cholesterol which has a major role in heart disease. Avocados are also rich in potassium which is good for heart health. 

Tomatoes

Tomatoes

Tomatoes are rich in lycopene which is a type of antioxidant and helps in neutralizing harmful free radicals. Antioxidants thus reduce inflammation and prevent oxidative damage which contributes to heart disease. Raw tomatoes are healthy as they increase the level of good cholesterol that is HDL which helps in removing excess plaque and cholesterol from the arteries and helps us to protect our heart. 

Fish oil and fat fish

Fish oil and fat fish

Salmon, tuna, mackerel, and sardines are all types of fatty fish that are rich in omega-3 fatty acids. Omega-3 fatty acids have many healthy-heart benefits. People eating fish for a long time have lower systolic blood pressure, fasting blood sugar, total cholesterol, and blood triglycerides. 

Supplements of fish oil help in improving arterial function.

Dark chocolate

Dark chocolate

Dark chocolates are a good source of antioxidants that helps in heart health and lowers the risk of heart disease. High-quality dark chocolate with a percentage of cocoa-like 70% contributes to the healthy-heart benefits.

Almonds

Almonds

Almonds are rich in vitamins and minerals and have high quantities of nutrients that are important for heart health. These are also a good source of monounsaturated fibers and fats and protect against heart disease. Almonds help in controlling cholesterol levels as it increases HDL that is good cholesterol and helps in reducing plaque and cleaning the arteries. 

Beans

Beans

Beans are a good source of resistant starch and help in resisting digestion and also improves heart health by reducing the level of triglycerides and cholesterol. Eating pinto beans helps in reducing the level of blood triglycerides and LDL cholesterol. Beans also help in reducing blood pressure and inflammation and reduces the risk of heart disease. 

Garlic

Garlic

Garlic is a type of natural remedy that helps in reducing various ailments. It has a compound called allicin that has high therapeutic effects and helps in platelet buildup and helps in reducing blood clots and stroke. Garlic has potent medicinal properties and helps in improving heart health. 

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Author

Isla Zyair is a registered nutritionist with more than 20 years of hands-on experience in plant nutrition and sustainability. She has completed a master’s in Sustainable Food Systems, Prescott College. She is known for her love for green vegetation and has been a plant-based dietician. She has a love for natural food and has been living a vegan lifestyle. Isla lived with her parents They were farmers who grew their own food living in the suburbs. She is a knowledgeable person who published books on Nutrition Eating Plans for Achieving Optimal Health. She is one of the most sought-after personalities on social media and has been part of books on nutrition.

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