Your diet can influence almost every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides. Including these groups of foods in a well-balanced nutritious diet can minimise the risk of heart disease.
GREEN VEGETABLES
Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. Studies show that a higher intake of leafy
greens are associated with a lower risk of heart disease.
WHOLE GRAINS
Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure and a lower risk of heart disease.
BERRIES
Berries are rich in antioxidants. Studies show that eating them can reduce multiple risk factors for heart disease.
AVOCADOS
Avocados are high in monounsaturated fats and potassium. They may help lower your cholesterol, blood pressure, and risk of metabolic syndrome.
FISH
Fatty fish and fish oil are high in omega-3 fatty acids and may help reduce heart disease risk factors, including blood pressure, triglycerides, and cholesterol.
WALNUTS
Studies suggest that walnuts can help reduce cholesterol and blood pressure and may be associated with a lower risk of heart disease.
BEANS
Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation.
DARK CHOCOLATE
Dark chocolate is high in antioxidants like flavonoids. It is associated with a lower risk of calcified plaque in the arteries and coronary heart disease.
TOMATOES
Tomatoes are rich in lycopene and have been associated with a lower risk of heart disease and stroke and increased HDL (good) cholesterol.
ALMONDS
Almonds are high in fibre and monounsaturated fats and have been linked to reductions in cholesterol and belly fat.
SEEDS
Human and animal studies have found that eating seeds may improve several heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides.
GARLIC
Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation.
OLIVE OIL
Olive oil is high in antioxidants and monounsaturated fats. It has been associated with lower blood pressure and heart disease risk.
EDAMAME
Edamame contains soy isoflavones, which have been shown to help decrease cholesterol levels.
Edamame also contains fibre and antioxidants, which can also benefit heart health.
GREEN TEA
Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides, and blood pressure.
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