Foods to Start Eating For a Healthier Heart

In recent times, there have been a spike in the number of complaints about high BP, low blood pressure and its like.

Diet play a major role in heart health and can have a lasting effect either positive or otherwise. 

You can reduce drastically your risk of developing cardiovascular disease by consuming certain foods.  

Here, we highlight some foods you should include in your diet to keep you fit for decades to come.

LEAFY GREENS

Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function.  They are also high in carotenoids, which act as antioxidants and counter potentially harmful compounds in your body. Research show that a higher intake of leafy greens is associated with a lower risk of heart disease.

WHOLE GRAINS

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. Compared to refined grains, whole grains are fibre dense, which may help reduce “bad” LDL cholesterol and reduce the risk of heart disease.

Common types of whole grains include whole wheat, brown rice, oats, quinoa amongst others.

BERRIES

The Berry family is brilliant when it comes to nutrition. Strawberries, blueberries, blackberries and raspberries are packed full of vital nutrients that play an important 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.

AVOCADOS 

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.

Avocados are also rich in potassium, a nutrient that’s crucial to heart health. Matter of fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day.

FATTY FISH 

Fatty Fish and Fish Oil. Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. Fish oil supplements have been shown to reduce blood triglycerides, improve arterial function and decrease blood pressure (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).

Other omega-3 supplements like krill oil or algal oil are popular alternatives.

A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.

DARK CHOCOLATE 

Dark chocolate is good for your heart health. The higher the percentage of cocoa the better! The fiber and protein is said to increase with higher amount of cocoa thus causing the sugar to decrease.