Diet tips: Prevent heart diseases with these 7 foods in your diet plan

Adding the right foods to your daily meals can lower risk factors like cholesterol and blood pressure. (Image: Pexels)

Heart disease is still one of the world’s most pervasive killers, but many cases can be cured by making simple changes to a person’s diet. What people eat is directly tied to heart health and a number of health conditions, from managing cholesterol and blood pressure to blood vessel function. A good diet can reduce the chance of having heart attacks and strokes and improve the health and longevity of your heart.

“Many heart diseases are influenced by genetics, but when we focus on lifestyle the paramount influence in a person’s diet. Dietary patterns can influence the body’s inflammatory responses, your lipid profile and your weight, all of which are central to keeping your heart healthy,” says Dr Rohan Mehta, consultant cardiology and internal medicine at RML Global in Indore.

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Here are seven heart-healthy foods that may help guard against heart disease and boost overall health:

Fatty Fish:

Salmon, mackerel and sardines are all sources of omega-3 fatty acids, which decrease triglycerides, lower inflammation, and inhibit clotting. Eating fish twice a week is known to help protect your heart.

Whole Grains :

Full of soluble fibre, which helps reduce LDL ("bad") cholesterol. Oats, quinoa and whole-grain brown rice can improve not only gut health, but also arterial health.

Green Leafy Vegetables:

Vegetables such as spinach, kale and broccoli are also full of vitamins, minerals and antioxidants, such as vitamin K—a heart-healthy nutrient that supports healthy clotting and controlling arterial stiffness.

Nuts and seeds:

Nuts and seeds like almonds, walnuts, chia seeds and flaxseeds are also a good way to include healthy fats, plant-based protein and fiber in your diet. Nuts and seeds also have been associated with other health benefits, including lower inflammation throughout the body and improved levels of blood cholesterol.

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Berries:

Berries (blueberries, strawberries, raspberries,.) are loaded with antioxidants and polyphenols, which are thought to help the body fight oxidative stress, a known cause of vascular damage and lower blood pressure.

Olive oil:

By promoting healthy cholesterol levels and protecting arteries, extra virgin olive oil is associated with a lower risk of heart disease.

Legumes:

Beans, lentils, and chickpeas are protein powerhouses that reduce cholesterol, stabilize blood sugar, and aid in digestion. These are all important aspects to heart health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.