Cardiovascular diseases are the leading cause of death worldwide, while consumption of poor diet leads to an increase in cardiovascular diseases, but cardiovascular diseases can be controlled if food is used carefully.
The following are some of the foods that help improve heart health by reducing inflammation, blood pressure and cholesterol levels.
1. Fish
Omega-3 fatty acids are essential for good heart health, and the best source is fish, especially salmon, mackerel and sardines, which lower blood pressure and reduce the risk of blood clots.
According to the American Heart Association, fish should be eaten at least twice a week to get the benefits of omega-3s, and if you can’t eat fish, add omega-3 supplements to your routine.
2. Leafy vegetables
Leafy greens like spinach, greens, coriander and mint contain nutrients like vitamins, minerals and antioxidants. They are low in calories and high in fiber, which helps maintain heart health.
Studies show that leafy greens can reduce inflammation and improve blood pressure, which can reduce the risk of heart disease.
Try adding leafy greens to your salads or smoothies to make them more heart-healthy.
3. Whole grains
Whole grains or whole grains such as brown rice, wheat, pulses, pasta, etc. are excellent sources of fiber, which is essential for heart health. Fiber helps lower cholesterol levels and keep the digestive system healthy. Which reduces the risk of heart disease.
Whole grains also contain nutrients like magnesium and potassium that help control blood pressure. When choosing grains, choose whole grains instead of grains like white bread or white rice.
4. Berries
Berries like blueberries, strawberries and raspberries are rich in antioxidants, which reduce inflammation and oxidative stress. This is important for heart health, as oxidative stress can lead to the development of heart disease.
Berries are low in calories and high in fiber, making them one of the heart-healthy foods. Try adding berries to your breakfast for a delicious and nutritious breakfast.
5. nuts
Nuts like almonds, walnuts and pistachios are excellent sources of healthy fats, fiber and protein. Studies show that eating nuts lowers cholesterol levels, which in turn reduces the risk of heart disease.
However, nuts are very high in calories, so it is important to eat them in moderation. Try adding a handful of them to your salad or oatmeal.
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