Nearly one-third of the deaths in the world are caused because of a heart disease. For a healthy heart, diet plays a key role and also helps in reducing the risk of developing any heart condition. There are certain foods that positively impact the blood pressure, cholesterol levels, inflammation, and triglycerides, which are the risk factors for heart disease, these foods are a must to include in a healthy heart diet. Below are the five foods that one must include in a healthy heart diet-
Green leafy vegetables
Spinach, collard greens, and kale are some popular green leafy vegetables that are filled with nutrients like vitamins, antioxidants, and minerals. They are particularly a great source of vitamin K, which is the nutrient that is essential for protecting the arteries. Also, the vegetables are high in dietary nitrates that have been proven to decrease arterial stiffness, reduce blood pressure, and improve the functioning of the cells lining in the blood vessels.
Berries are not only tasty but are also packed with important nutrients which are good for the heart. Raspberries, blueberries, strawberries, and blackberries are some of the berries that one must include in a healthy heart diet. These berries are rich in antioxidants namely anthocyanins, which helps in protecting the heart against inflammation and oxidative stress, which are the risk factors of heart conditions. One can consume berries as a tasty, low-calorie dessert or a healthy snack. Trying different berries is a great way to take an advantage of the individual health benefits of the berries.
Walnuts are an amazing source of micronutrients and fibers like copper, manganese, and magnesium. Consuming walnuts usually tends to reduce the LDL cholesterol, which is the bad type of cholesterol. There are various studies that can are associated with a reduction in blood pressure. Walnuts are a healthy snack that one can consume while following a healthy heart diet.
Some of the great sources of nutrients to include in a healthy heart diet are chia seeds, hemp seeds, and flaxseeds. The key nutrients that these seeds include are omega-3 fatty acids and fiber. There are various studies that have indicated that consuming these seeds helps in improving the risk factors of various heart diseases like inflammation, blood pressure, and cholesterol. One can simply add these seeds to their meal to improve the taste and get the essential nutrients at the same time.
Fatty fish and fish oil
Fatty fish like mackerel, sardines, salmon, and tuna are loaded with omega-3 fatty acids. Omega-3 fatty acids are essential nutrients that help in improving the health of the heart and hence, must be included in a healthy heart diet. There are many studies that have concluded that consuming fatty fish or fish oil over a long period of time has been associated with a reduction in the risk factors for heart disease. If one does not prefer to consume fatty fish or fish oil, an alternate option is consuming omega-3 fatty acids supplements on daily basis.