Foods that help maintain a healthy heart

Berries are full of heart-healthy nutrients (Michelle Urban/Getty)

Heart disease accounts for nearly a third of all deaths worldwide, and diet plays a major role in reducing the risk of heart disease.

The most important foods to eat to improve heart health:

leafy vegetables

Some studies have found an association between increased intake of leafy vegetables and reduce the risk of heart disease. Leafy green vegetables, such as spinach, kale and kale, are rich in minerals antioxidants and vitamins, Especially vitamin K, which helps protect the arteries and promote proper blood clotting. Leafy greens are also high in nitrates, which have been shown to reduce blood pressure and atherosclerosis, and improve the function of the cells lining the blood vessels.

Whole grains

Studies have found that including whole grains, such as Oats and brown rice Brown flour and quinoa in the diet are associated with lower blood cholesterol and blood pressure systolic acidosis and lower risk of heart disease, eating three extra servings of whole grains per day was associated with a 22 percent lower risk of heart disease, in contrast. refined carbohydrates Excessive consumption of which increases the risk of coronary heart disease.

berries

Strawberries and blackberries are packed with important nutrients that play a key role in heart health. They are rich in antioxidants such as anthocyanins that protect against oxidative stress and inflammation that contribute to the development of heart disease. heart disease; A study found that consuming blueberries daily improves the function of the cells that line the blood vessels, which helps control blood pressure and blood clotting, and it also contributes to lowering bad cholesterol (LDL) and body mass index.

avocado

Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to lower levels of bad cholesterol and a lower risk of heart disease. Avocados are also rich with potassium It is an essential nutrient for heart health, as one avocado contains 975 mg of potassium, which is about 28 percent of the recommended amount per day.

Fatty fish and fish oil

Fatty fish such as salmon, mackerel, sardines and tuna are rich in fatty acids Omega 3 fatty Which has a protective role that protects against cardiovascular disease and arrhythmia. Studies have shown that long-term fish consumption is associated with lower levels of total cholesterol, triglycerides, fasting blood sugar and systolic blood pressure.
Fish oil is another option to get omega-3 fatty acids. Fish oil supplements reduce triglycerides in the blood, improve arterial function, and lower blood pressure.

walnut

Walnuts are a great source of fiber and micronutrients such as magnesium, copper and manganese, and research suggests that incorporating a few servings of walnuts into the diet can help protect against cardiovascular disease and lower total and bad cholesterol.

dark chocolate

Dark chocolate is rich in antioxidants such as flavonoids that help promote heart health, and studies have shown that eating chocolate containing 70 percent cocoa at least in moderation (less than 6 servings per week) may reduce the risk of coronary heart disease, stroke, and heart disease. diabetes mellitus;

the Garlic

Garlic contains a compound called allicin that helps lower blood pressure and cholesterol and prevent blood clot formation. One study showed that taking garlic extract in doses of 600-1500 mg daily for 24 weeks was as effective as prescription medications in lowering blood pressure.

olive oil

Olive oil is high in antioxidants and monounsaturated fats, which studies have linked to avoiding high blood pressure and a lower risk of heart disease. Studies have shown that those who ate olive oil regularly had a 35 percent lower risk of heart disease compared to those who depended on other oils.