Cardiovascular disease (CVD) is one of the most common causes of mortality, around the world as well as in India.
Making some dietary changes today can help you keep your heart healthy and free from the risk of heart disease. Here’s a list of heart-healthy foods to help you get started:
- Green Leafy Vegetables
Studies have shown that the increase in the intake of green leafy vegetables have a direct impact on lowering the risk of heart disease.
Leafy vegetables like spinach, kale and collard greens are well-known for their wealth of minerals and antioxidants. They are also rich in dietary nitrates, which have been proven to bring down blood pressure, decrease arterial stiffness and improve the overall function of cells that line blood vessels. What’s more, they are a good source of Vitamin K, which contribute to blood clotting.
- Whole Grains
Whole grains including whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa, when included in your diet, can improve the health of your heart.
In middle-aged persons, the daily consumption of three portions including whole-grain foods is said to significantly reduce the risk of cardiovascular disease by lowering of blood pressure.
- Fish
Fatty fish like salmon, mackerel, sardines and tuna are extremely rich in omega-3 fatty acids, major contributors to heart health. A study conducted in Mediterranean islands showed that consumption of fish is linked to lowering of cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure in the long term.
Opt for a fish oil supplement as an alternative to fish, if you don’t prefer seafood.
- Beans & Legumes
Regular consumption of beans and legumes is proven to reduce LDL (bab) cholesterol, decrease blood sugar levels and increase healthy gut bacteria in the long run.
Studies have also established that consumption of beans can reduce the risk of heart disease.
- Tomatoes
Low levels of lycopene in the blood has been linked to an increased risk of heart attack and stroke.
Loaded with lycopene, a natural plant pigment with powerful antioxidant properties, tomatoes help neutralize harmful free radicals and prevent oxidative damage and inflammation – thus, preventing heart disease.
