If cardiovascular disease runs in your family, now’s the time to prevent and reduce the risk of developing the disease before it happens. By following a healthy diet and eating certain foods, you can strengthen your heart and increase your overall well-being.
Eating whole foods in their natural form is the best way to consume the diet. This diet includes heart-healthy booster foods such as fruits, vegetables, fish, and whole grains. You can also add an occasional piece of dark chocolate and a glass of red wine for a healthy diet plan. Make a few tweaks to your eating plan will make a significant difference in your heart.
Here are the best five foods you should include in your diet for a healthy heart.
Fish are rich in omega-3 fatty acids, which have an anti-clotting effect that keeps blood flow healthy. Fish will also help lower triglycerides, which is the fat that leads to heart-related problems. Aim for a minimum of two servings of salmon a week. You can also try sardines, mackerel, trout, and tuna.
Consuming just five ounces of walnuts a week will help reduce the risk of developing heart disease. These have plenty of healthy fats that will raise your HDL cholesterol in a right way. Walnuts are also an excellent source of omeg3 fatty acids. You can also try almonds, chia seeds, and pistachios.
Berries, especially raspberries are filled with polyphenols, which are antioxidants that destroy free radicals that cause damage to the body. They also deliver vitamin C and fibre which are known to lower the risk of strokes. You can also add other berries such as strawberries, blackberries, and blueberries as they are rich in fibre and nutrients.
Dairy products such as yoghurt and low-fat milk are rich in potassium. This allows you to lower your blood pressure and receive minimal saturated fat. You can also consume potassium-rich foods such as vegetable fruits, potatoes and oranges.
Legumes such as chickpeas and lentils are an excellent source of soluble fibre that helps to reduce your LDL cholesterol. Aim for low-sodium options to reduce your salt intake. You can also try other options of soluble fibre such as okra, apples, eggplant, and pears.
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