Heart-Healthy Foods You Should Be Eating

One-third of all deaths worldwide are caused due to heart disease. Diet plays a major role in heart health. Certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which can lead to serious heart ailments. Here are some foods great for heart health.

Chia seeds and flaxseeds are rich plant-based sources of omega-3 fatty acids, such as alpha-linolenic acid. Omega-3 helps reduce triglycerides, LDL (bad cholesterol), and total cholesterol levels. It also helps to reduce blood pressure and minimize the formation of fatty plaques in the arteries too. It has been proved that sufficient intake of Omega 3 can indirectly reduce the chances of arrhythmias and thrombosis.

A study suggests that consuming coffee on a regular basis may lower the risk of heart failure and stroke.

Oatmeal is rich in soluble fibre and this may help reduce the risk of heart disease. A 2008 review of the evidence concluded that oat-based products significantly help to reduce LDL and total cholesterol without any adverse impacts. 

These little red fruits are a good source of fibre, potassium, vitamin C, folate, and choline, which are all good for heart health. Potassium also benefits muscles and bones and helps prevent kidney stones from forming. Many experts have argued that increasing the intake of potassium while decreasing sodium intake is the most important dietary change when attempting to reduce the risk of heart disease.

A systematic review conducted in 2011 revealed that consuming green tea is linked to a slight reduction in cholesterol, which is a significant contributor to stroke and heart disease. However, the review couldn't determine the exact amount of green tea intake needed to achieve health benefits, making the claim somewhat uncertain.

There are many heart-healthy nuts like almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts. These nuts are a rich source of protein, fibre, minerals, vitamins, and antioxidants. Like fish and flaxseeds, walnuts are also rich in Omega-3 fatty acids, making them a heart-healthy snack to have on the go.

Spinach is considered to be the best source of dietary magnesium and is associated with a raft of health benefits. You can help maintain a healthy heart rhythm by just consuming an adequate amount of magnesium (which spinach is a rich source of).

Fish is a strong source of heart-helping Omega-3 fatty acids and protein and is low in saturated fat.

People who have heart disease, or are at risk of developing it, are often recommended to increase their intake of Omega-3s by eating fish; this is because they lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries.

Asparagus is a good source of folate, which helps prevent the build-up of an amino acid called homocysteine. High homocysteine levels have been linked with an increased risk of heart-related conditions, such as coronary artery disease and stroke. Thus consumption of asparagus is considered good for heart health.

Berries are considered to be a great source of antioxidants called polyphenols, which helps to reduce heart disease risk. Along with that, berries are a great source of fibre, folate, iron, calcium, vitamin A, and vitamin C, and they are also low in fat.

Foods such as berries, chocolate, asparagus, spinach, oatmeal, fish, and seeds have been found to contribute to maintaining a healthy heart. These foods have a positive effect on various risk factors for heart disease, including blood pressure, triglyceride levels, cholesterol levels, and inflammation.