Heart-Healthy Diet:
Heart-Healthy Diet: Top 5 Foods To Eat For A Healthy Heart
Heart-Healthy Diet: A healthy heart is key to a long and fulfilling life. With rising cases of heart disease globally, it is essential to maintain a heart-friendly diet. According to the World Health Organisation (WHO), cardiovascular diseases (CVDs) are the leading cause of death worldwide, accounting for nearly 17.9 million deaths each year. Unhealthy eating habits, sedentary lifestyles, and stress significantly contribute to heart issues. The good news is that incorporating the right foods into your diet can help strengthen your heart, reduce the risk of high blood pressure, and improve cholesterol levels. Here are the top five heart-healthy foods you should eat regularly.
Why diet is important for heart health?
Heart-Healthy Diet: A well-balanced diet plays a crucial role in preventing heart disease and maintaining overall cardiovascular health. The American Heart Association (AHA) recommends consuming nutrient-rich foods that support heart function and lower the risk of conditions such as hypertension, atherosclerosis, and high cholesterol. Choosing the right foods can help reduce inflammation, regulate blood pressure, and prevent artery blockages.
Top 5 heart-healthy foods to include in your diet
Incorporating omega-3-rich fish, nuts, leafy greens, berries, and whole grains into your daily meals can significantly improve heart function, lower cholesterol, and regulate blood pressure.
1. Fatty fish
Fatty fish such as salmon, mackerel, sardines, and tuna are excellent sources of omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease. According to a study published in the Journal of the American Medical Association (JAMA), regular consumption of omega-3-rich fish reduces the likelihood of heart attacks and strokes. Aim to eat at least two servings per week for optimal heart health.
2. Nuts
Nuts like almonds, walnuts, and pistachios are rich in healthy unsaturated fats, fibre, and antioxidants. Research published in the American Journal of Clinical Nutrition highlights that eating a handful of nuts daily can help lower LDL (bad cholesterol) levels and improve overall heart function. Additionally, nuts are a great plant-based source of omega-3s and vitamin E, which contribute to reduced inflammation.
3. Leafy green vegetables
Leafy greens such as spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants that promote heart health. These vegetables are rich in nitrates, which help lower blood pressure, and vitamin K, which prevents artery calcification. A study published in the European Heart Journal found that individuals who consume more leafy greens have a significantly lower risk of cardiovascular diseases.
4. Berries
Berries like blueberries, strawberries, and raspberries are high in antioxidants such as anthocyanins, which reduce oxidative stress and inflammation in the heart. According to research in the Circulation Journal, people who consume berries regularly have lower blood pressure and improved arterial function. The high fibre content in berries also supports healthy cholesterol levels and digestion.
5. Whole grains
Whole grains such as oats, quinoa, brown rice, and whole wheat provide essential fibre, vitamins, and minerals that support heart health. The Harvard T.H. Chan School of Public Health states that eating whole grains can lower the risk of heart disease by reducing cholesterol and improving blood sugar levels. Whole grains help in maintaining healthy blood vessels and reducing inflammation.
Maintaining a heart-healthy diet is one of the best ways to prevent cardiovascular diseases and promote overall wellness. Along with a balanced diet, regular exercise, stress management, and proper hydration are essential for keeping your heart strong. Start making small dietary changes today to ensure a healthier heart and a longer life.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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