Heart diseases account for nearly one-third of all deaths worldwide due to different reasons.

Some important reasons include lack of physical inactivity, bad eating habits, obesity, family history, high blood cholesterol, etc. We can alter a few of these activities to reduce our risk of developing cardiovascular diseases.

For example, we can go for an annual health check-up, quit smoking, exercise daily, and take care of our mental health to prevent the risk of heart diseases.

The most vital and easy step we can take to keep our hearts healthy is changing our eating habits. Though the change in eating habits sounds easy, it takes a good amount of time and practice to know the foods to avoid or include in our diet.  Just a  few simple swaps in your diet can help us improve heart health.  So,  let’s explore some heart-healthy foods.

” A healthy diet can help you keep your heart healthy and maintain a healthy weight.

10 Heart-Healthy Foods to start eating ASAP

1. Green Leafy Vegetables

“If it came from a plant, eat it. If it was made in a plant, don’t.”

This phrase alone tells us the importance of a green leafy vegetable in our diet. They are an essential source of vitamins, minerals, and antioxidants. Green leafy vegetables are an excellent source of Vitamin- K, that helps protect arteries by keeping the blood pressure low by preventing mineralization,  where minerals build up in arteries. And, this enables the heart to pump blood freely through the body. So, increase the amount of green leafy vegetables like swiss chard, spinach, beans, broccoli, etc., in your diet to keep that blood flowing and make your heart healthy.

2. Fruits

Fruits can help you improve your heart health, and also they are readily available in the local stores.  Fruits are packed with essential nutrients that can lower your cholesterol levels,  blood pressure and if had in moderation, help you lose weight. And this makes them an all-rounder in improving overall health.  Indeed, an  apple  a  day  keeps  a  doctor  away.  The  list  of  heart-healthy fruits also includes bananas, berries, grapefruits, oranges, peaches, etc. So, grab some from your local store and try to have at least one serving a day.

3. Whole grains

The whole grain kernel has three parts:  bran  (hard outer shell and rich in fibers, minerals, and antioxidants. ),   endosperm( the middle layer mostly made up of carbs), and germ (the inner layer having minerals, vitamins, protein, and plant compounds). And, all this makes them a complete power pack for a healthy heart.

The common whole-grain variety includes corn, wheat, and rice,  and some pseudo-cereals are also considered whole grains like quinoa, amaranth, and buckwheat. An increased intake of whole grains is linked with a reduced risk of type-2 diabetes, obesity,  and coronary heart disease.  

So, get them from your nearest store and also make sure you scan the ingredients list properly and don’t just run after the front claims like multigrain or whole grain.

4. Dark Chocolate

Yes, dark chocolates can improve your heart health as they are rich in antioxidants like flavanols, polyphenols, and catechins.

Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants.

Flavonoids(cocoa phenols) are linked to lower the risk of coronary heart disease.

While buying dark chocolates, look for the ingredients and make sure it has 70% or higher cocoa. Also, chocolates are usually high in calories and sugar, so make sure you have them in moderation.

5. Green Tea

Green tea may lower the risk of cardiovascular diseases.  It has polyphenols and catechins, which act as an antioxidant and can prevent cell damage, reduce inflammation and keep the heart-healthy. This aromatic tea may also lower LDL cholesterol and triglycerides(the type of fat), associated with the reduced risk of death from heart disease or a stroke.

6. Tofu

Tofu is indeed a blessing for vegans. Tofu is low in calories,  high in protein,  and is packed with heart-healthy nutrients like calcium, magnesium, potassium, folate, and niacin. It contains essential amino acids as well, which makes them a good pick.

It is also called ” bean curd,” as it is made from pressed soybean curd. Have it in a  salad,  sandwich,  or just add cubes in your pulses to increase the protein content. Always look for the ingredients list and avoid the processed tofu as it may cause obesity or other health problems. Checking the ingredients list before buying something will help you know what exactly it has and how healthy it is.

7. Oatmeal

Super  easy  to  cook  and  delicious,  oatmeal  has  the  potential  to  improve  your  heart- health. The fiber superstar is a good source of Omega 3 fatty acids that help in keeping the heart- healthy. The study shows that oatmeal reduces LDL cholesterol and total cholesterol, which may further  improve  heart  health. 

So, have them with fresh berries, dry fruits, or flax seeds for a more heart-healthy meal. Cook them yourself and make sure you add everything in moderation.  Sometimes too much sugar or high-calorie toppings can convert a  healthy dish into an unhealthy one.  There are ready to eat oats available in the market,  but they aren’t as healthy as the homemade ones because of too many preservatives added to them.

8. Almonds and Walnuts

Eating almonds can keep your blood vessels healthy and reduce the risk of cardiovascular diseases. They boost the number of antioxidants in the bloodstream and improves blood flow.

Healthy and crunchy walnuts provide the same benefits as almonds and other tree nuts. They have Omega-3 fatty acids, Vitamin-E, magnesium, fiber, heart-favorable monosaturated and polyunsaturated fats. They give a hearty crunch to the baked items like the cake or a muffin or add them to your breakfast oatmeal.

Nutrition labels indicate that they have higher fat than many other foods that we consume. Still, it is a healthy fat and can reduce bad cholesterol and increase good cholesterol. So, to keep your heart healthy, have a handful of them every day. Control your portion size as they both are rich in fats and calories.

9. Flaxseeds

These little, shiny, honey-colored nutrient-rich seeds have the potential to improve heart health. They have a good amount of fiber, phytochemicals called lignans, and Omega-3 fatty acids essential for a healthy heart. So, add them to a salad, sandwich, cereal, or oatmeal. Increase the goodness of any food by sprinkling them on the top.

10. Yogurt

The most popular fermented food may reduce your risk of cardiovascular diseases. A study shows that people who consume more than two portions a week of yogurt had a 20% lower risk of significant coronary heart disease or stroke.  You can make yogurt at home and from all types of milk.  Avoid having the sweetened ones available in the market as they are mostly high in sugar and preservatives.

Takeaway

Whatever you consume impacts your overall health, and you can avoid many health problems just by eating healthy and exercising regularly. Though there are infinite products available in the market that claim to be heart-healthy, nothing can replace the goodness of natural food.

Make sure you exercise at least five days a week to improve your cardiovascular fitness and eat a well-balanced nutritional diet.