What is the healthiest diet for heart?

 

Heart disease accounts for nearly one-third of all deaths worldwide. Diet plays a major role in heart health and can impact your risk of heart disease. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.



Here are some foods that you should be eating to maximize your heart health.

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.

Whole grains: Refined carbohydrates increase the risk of coronary heart disease. Conversely, whole grains are protective. An extra 1 or 2 servings per day of these foods increases or decreases risk by approximately 10% to 20%.

Berries: 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.

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. One study looked at the effects of three cholesterol-lowering diets in 45 people with overweight and obesity, with one of the test groups consuming one avocado per day.

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. Omega-3 fatty acids from fatty fish may have a protective role in the risk of developing heart disease and slightly reduce the risk of CVD events and arrhythmias.

As new evidence emerges, the link between diet and heart disease grows stronger. What you eat can influence almost every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides. Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.

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