The term “heart disease” refers to any disorder of the heart and the associated blood vessels. This medical condition accounts for almost one-third of the deaths in the world, and one-fourth in the US alone. There are different types of heart diseases, some of which are genetic, while the other types may be caused by several risk factors that develop over the years, namely, high blood pressure, diabetes, cholesterol, smoking, alcohol, drugs, and stress. While there are many ways to reduce the risk of heart disease, like regular exercise, staying away from smoking and alcohol consumption, and getting routine health checks done, diet is also one very important factor among them. There are certain foods that play a huge role in helping prevent heart disease, know more about them below.
It is a widely known fact that fried food, processed food, and foods that are high in salt levels trigger a variety of health issues, whereas low-fat, high-fiber foods have been proven to contribute to a healthy lifestyle. Cholesterol is a major risk factor for heart diseases since it builds up plaque in the arteries and causes a blockage. Foods that help prevent cholesterol are effective in reducing the risk of heart diseases. Controlling the quantity of food matters as much, and maintaining a proper diet plan goes a long way in helping one stay healthy. Below are some easily available foods that help prevent heart disease.
- Green leafy vegetables
A rich source of vitamin K and nitrates, foods such as spinach can reduce blood pressure, enable proper clotting and lower the risk of heart disease. - Fruits
Berries and avocados are abundant in antioxidants and monounsaturated fats respectively, which reduce inflammation and cholesterol levels. - Tomatoes
Lycopene, an antioxidant, is present in tomatoes and prevents oxidative damage and inflammation leading to heart disease. - Garlic
It contains a component called allicin, which reduces blood pressure and cholesterol, which are two major risk factors of heart disease. - Whole grains
Brown rice, oats, barley, and whole wheat are rich in fiber and reduce systolic blood pressure. - Fish
Fatty fish like salmon, tuna and sardines are full of omega-3 fatty acids that lower the blood pressure and cholesterol levels in the body. Fish oil can also be used as an alternative. - Olive oil
A food item rich in antioxidants and monounsaturated fats, it helps lower the blood pressure and prevent heart disease. - Almonds and walnuts
Almonds contain an abundance of monounsaturated fats and fiber and reduce cholesterol levels. Walnuts are also a great source of nutrients and fiber that fight bad cholesterol. - Dark chocolate
Research states that a higher percentage of cocoa in chocolate indicates a lower sugar level and high fiber content, which is good for heart health. - Green tea
A tried and tested way to burn body fat, it has a great effect in reducing both systolic and diastolic blood pressures, and has an impact on the prevention of heart disease.