Heart disease accounts for nearly one-third of all deaths worldwide 1. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease. Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease. Another study in 29, women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease 6. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Multiple studies have found that including more whole grains in your diet can benefit your heart health. When purchasing whole grains, make sure to read the ingredients label carefully. Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease
Ideally, your activity should be spread throughout the week. Flaxseed and flax oil. Blood cholesterol Keeping your blood cholesterol at a healthy level can help you reduce your risk of heart disease and other serious conditions. Another small study had similar findings, reporting that eating almonds for four weeks resulted in significant decreases in both LDL and total cholesterol Sea salt vs table salt. You might have heard that changing the way you eat can impact your health. Millions of readers rely on HelpGuide for free, evidence-based resources to understand and navigate mental health challenges. To help you keep it all straight — and understand the reasoning behind the recommendations — here are 10 simple rules for a heart healthy diet. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted.
Eating well can help you maintain healthy blood pressure and cholesterol levels while also reducing your risk for obesity and diabetes. Keeping your heart healthy Keeping your heart healthy. Canned fruits and vegetables can also present a risk for added salt or sugar. You might also be interested in 4 tips to keep your heart healthy while working from home 4 tips to keep your heart healthy while working from home. Sign up now and discover delicious, easy to follow dinner recipes. But don’t let it turn into an excuse for giving up on your healthy-eating plan. Wholegrains and heart health Wholegrains and heart health. The former is especially associated with reduced levels of bad cholesterol and decreased risk of cardiovascular disease, but all foods containing dietary fiber offer healthy benefits. Make the simple steps below part of your life for long-term benefits to your health and your heart. Summary Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure and decrease inflammation.