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.

2. Foods for a Healthy Heart: What to Eat
and What Notto Eat
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.

3. 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.

4. Foods to Avoid for A Healthy Heart
The American Heart Association (AHA) recommends for a limited intake of saturated fat, trans
fat, sodium-rich foods, sweets and sugar-sweetened drinks. Here’s what you can do to eat less
unhealthy foods.
● Opt for vegetables and fruits instead of low-nutrient high-calorie foods.
● Make sure to choose foods that have low amounts of added sugar and salt.
● Replace refined grains with whole grains.
● Take heart-healthy fats like omega-3 fatty acids instead of saturated and trans fats.
● Limit eating outside and prepare your food on your own. That way, you will be more
likely to eat healthy ingredients.
● Aim for no more than 2,300 milligrams of sodium every day.
● If you drink, make sure to do so in moderation. One drink per day for women and no
more than two drinks for men is considered safe for the heart.
Want To Know More?
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