Your diet has a lot to do with your health. After all, you become what you eat. When it comes to taking care of your Heart, the foods you eat and your habits play the most important role. We all know that proper nutrition and healthy lifestyle are essential weapons against Heart Disease. However, most people get stuck in their routine and often fail to follow a heart-healthy diet in the long run.

In this article, we look at the foods that cut down the risk of heart Disease and how you can include them in your diet. In addition, you will also learn how avoiding some foods helps to keep your heart healthy and young.

Before we dive deeper, let’s have a quick overview of heart disease and its prevalence in the US.

Heart Disease Accounts for 1 in Every 4 Deaths in the US

Heart disease is an umbrella term for a number of conditions that affect how your heart functions. These include coronary artery disease (CAD), arrhythmias and heart defects that are present at the time of birth (congenital heart defects).

In literature, the term heart disease is often used interchangeably with cardiovascular disease (CVD). Specifically, CVD refers to the conditions that might arise because of blocked or narrowed blood vessels, such as stroke, chest pain and chest pain (angina).

The Centers for Disease Control and Prevention (CDC) recognizes heart disease as the leading cause of death for both men and women. CAD is the most common type of heart disease, which causes 370,000 deaths every year, according to the CDC.

Amidst all these gloomy stats, the good news is heart disease is preventable and sticking to heart-healthy diet and lifestyle is easier than you think.

3 Incredibly Heart-Healthy Foods You Should Take Daily

1.   Vegetables and fruits

Vegetables and fruits always take the top slot when it comes to the list of heart-healthy foods. They are rich in antioxidants, vitamins, and minerals. Most notably, they contain high amounts of vitamin K, which is essential for proper blood clotting. Moreover, they are also a rich source of dietary nitrates. Nitrates are well known for supporting healthy blood vessels and increasing their elasticity.

Vegetables and fruits are low in calories and thus can help control weight, reduce blood pressure and make your blood vessels cholesterol free.

Numerous scientific studies have found that increasing your daily intake of vegetables and fruits can significantly reduce the risk of heart disease.

2.   Whole grains

Unlike refined grains, whole grains contain all three parts of the grain. These include germ, endosperm, and bran. Because they contain high amounts of fiber, they can help reduce the blood levels of bad cholesterol, LDL.

A 2016 study published in the journal BMJ found that eating three more servings of whole grains daily slashed the risk of heart disease by a whopping 22 percent.

Similarly, another study revealed that a daily intake of at least three servings of whole grains decreased systolic blood pressure by 6 mmHg. Keep in mind that this reduction in blood pressure can reduce the risk of stroke by about 25%.

When you purchase a whole grain product, choose only the product that has a label “whole grain or whole wheat”. Also, keep in mind that products that have labels like “multigrain” do not necessarily contain whole grains.

3.   Fatty fish and fish oil

Salmon, mackerel, sardines, and tuna are all great sources of heart-healthy fats called omega-3 fatty acids. Numerous studies support the role of omega-3 fats in reducing the risk of heart disease.

According to a 2010 study, those who eat salmon three times a week for eight weeks had achieved a significant decrease in diastolic blood pressure. The study was published in the journal Nutrition.

Similarly, other studies have also found that eating fatty fish can help to reduce total cholesterol levels, blood triglycerides, fasting blood sugar and systolic blood pressure. Conversely, decreasing your intake of fatty fish can increase the risk of high blood pressure, diabetes or obesity, all of which are risk factors for heart disease.

You may consider taking fish oil supplements or krill oil if you think your diet is deficient in omega-3 fats. However, make sure to consult your doctor before taking any supplement.