Heart disease is the leading cause of death for both men and women in the United States. Every year, about 655,000 people die from heart disease. That’s one in every four deaths.
While some risk factors for heart disease, such as family history and age, can’t be changed, there are lifestyle choices you can make to help prevent heart disease. A healthy diet is one of the most effective ways to prevent heart disease.
Here are some foods that can help keep your heart healthy:
1. Fresh Herbs
Certain herbs and spices such as basil, oregano, thyme, and garlic can help improve cardiovascular health by reducing inflammation and lowering cholesterol levels. They are also rich in antioxidants that help protect against cell damage.
2. Avocados
Avocados are a good source of monounsaturated fats, which have been shown to lower cholesterol levels and reduce the risk of heart disease. Avocados are also a good source of potassium, a mineral that helps keep blood pressure in a healthy range.
3. Spinach
Spinach is a good source of lutein, an antioxidant that has been shown to reduce the risk of heart disease. Lutein is also important for eye health and can help protect against age-related macular degeneration. Spinach is also a good source of folate, vitamin C, and potassium.
4. Low-Fat Yogurt
Yogurt is a good source of calcium, vitamin D, and protein. All of these nutrients are important for bone health. Yogurt is also a good source of live cultures, which can help improve gut health. Choose yogurt that is low in sugar and high in protein.
5. Cherries
Cherries are a good source of anthocyanins, powerful antioxidants that have been shown to reduce the risk of heart disease. Anthocyanins are also important for brain health and can help improve cognitive function. Cherries are also a good source of fiber and potassium.
6.Blueberries
Blueberries are a good source of anthocyanins, just like cherries. Anthocyanins have been shown to reduce the risk of heart disease and improve cognitive function. Blueberries are also a good source of fiber and vitamin C.
7. Dark leafy greens
Dark leafy greens such as spinach, kale, and Swiss chard are a good source of lutein, an antioxidant that has been shown to reduce the risk of heart disease. Lutein is also important for eye health and can help protect against age-related macular degeneration. Dark leafy greens are also a good source of folate, vitamin C, and potassium.
Making heart-healthy lifestyle choices, such as eating a healthy diet, can help reduce your risk of heart disease. If you’re concerned about your risk of heart disease, talk to your doctor. They can help you assess your risk and make recommendations for ways to reduce it.
When it comes to eating healthy, incorporating more fruits and vegetables into your diet is a good place to start. And what better way to do that than by enjoying delicious recipes that feature these healthy ingredients? From hearty smoothies to light salads, there are plenty of ways to enjoy fruits and vegetables that are good for your heart. For a healthy meal option, be sure to check the Richberry recipe database for some heart-healthy inspiration.
Reference:
https://www.healthline.com/nutrition/heart-healthy-foods#TOC_TITLE_HDR_10
https://www.webmd.com/heart-disease/ss/slideshow-foods-to-save-your-heart