Berries
Berries contain heart-healthy antioxidants that protect your heart against damage caused by reactive oxygen species. Berries are low in calories, and rich in fiber. This can help you lose weight and reduce your risk of developing heart disease. The best choices are blueberries, strawberries, and raspberries.
Fat fish
Omega-3 fatty acid-rich fish include salmon, tuna, mackerel and other fatty species. Omega-3s are known to reduce blood pressure, inflammation and heart disease risk. According to healthy eating guidelines, you should consume at least 8 ounces (240 grams) of fish or other seafood each week.
Whole grains
Complex carbohydrates like oats, brownrice, quinoa and other whole grains contain fiber. This combination helps to regulate your blood sugar levels and lower your cholesterol. These foods are also rich in essential vitamins and minerals, which support heart health. Whole grain carbohydrates are better than refined carbs like white rice, pasta, or white bread.
Nuts
Nuts and seeds like almonds, walnuts and peanuts are rich in fiber and protein, which is good for your heart. It has been proven that they lower cholesterol, improve blood vessel functions, and reduce inflammation. One handful of nuts a day can make a big difference to your heart’s health.
Dark chocolate
Dark chocolate contains antioxidant flavanols that help improve blood flow and lower blood pressure. They also reduce the risk of damage to your heart or blood vessels from oxidative stress. Be aware that certain brands of chocolate can be high in sugar and calories, so eat it in moderation.
Leafy greens
Spinach, kale and mustard leaves are packed with antioxidants, vitamins and minerals. They also contain a lot of fiber. This will help you to lose weight, nourish your system, and reduce your heart disease risk. Salad dressings are often high in sugar and unhealthy fats.
Legumes
It has been proven that green beans, lentils and chickpeas can lower cholesterol and control blood sugar. These legumes are high in fiber and heart healthy fats. They’re good for digestion and your heart. You can combine legumes with a variety of flavors and ingredients.
Avocado
Avocados contain monounsaturated fatty acids, fiber and minerals such as potassium and magnesium. It has been proven that they lower cholesterol, reduce inflammation and improve blood vessel functions. Avocados contain a lot of calories so you will need to limit your intake if you want to lose weight.
