6 Foods You Can Eat To Keep Your Heart Healthy

Conditions such as arrhythmias, heart failure and cardiomyopathy are some of the main heart diseases that afflict Indians. Moreover, according to research, the number of Indians affected is steadily growing. As per the ICMR State-Level Disease Burden Report, the occurrence of heart diseases has gone up by 50% from 1990 to 2016. In addition, heart conditions contribute to 18% of all deaths in India.

Excessive consumption of salt (which can lead to high blood pressure), tobacco, oily, unhealthy food, as well as uncontrolled diabetes and high cholesterol can contribute to heart diseases in the long run. While these are controllable, certain factors aren’t, such as age, and a family history of cardiac diseases, both of which put you at risk of suffering from heart conditions.

The good news is that you can prevent the incidence of heart conditions via your diet. Take a look at how the two are co-related, and a list of heart healthy foods you can incorporate in your everyday meal plan.

# Leafy Green Vegetables

Be it the humble spinach or super foods like kale, step one should be to fill your diet with as many green, leafy vegetables as possible. They are rich in antioxidants, minerals and vitamins, specifically Vitamin K, which is known to promote artery health and aid in appropriate blood clotting.Studies have found that consumption of greens reduces blood pressure, and by increasing the quantity of leafy greens you consume, the incidence of heart conditions can be lowered by 16%.

# Avocados

When it comes to food good for heart, don’t ignore avocados. They’re rich in heart-healthy fats that lower cholesterol and in turn lower your risk of suffering from cardiac conditions.Eating a single avocado gives your body 975mg of potassium, or 28% of your daily requirement. This is helpful as potassium contributes to keeping blood pressure problems at bay.

# Walnuts

Walnuts are amongst the top heart healthy foods that you can incorporate in your diet. They are an excellent source of plant sterols, fiber, healthy fats and omega-3s. In fact, they lower cholesterol and are likely to lower inflammation within the arteries of the heart as well.

# Fatty Fish

Certain sea foods—such as salmon, tuna or mackerel—are high in omega 3 fatty acids, and an excellent addition to a heart healthy diet if you’re not vegetarian. Long term benefits of including fatty seafood to your diet include lower cholesterol, blood pressure and lower fasting blood sugar as well.

# Berries

Berries of all kinds, such as strawberries and blueberries, are fruits good for the heart. Due to their rich antioxidant content, berries help lower the risk of heart attack, particularly in women who incorporate them into their diet regularly. They prevent oxidative stress, lower bad cholesterol and inflammation,thus making for an excellent addition.

# Oranges

Rich in Vitamin C and fiber, oranges are one of the fruits good for the heart. They are easy to add to your diet, and help lower the possibility of strokes as well. Like avocados, oranges are a good source of potassium, a mineral that goes a long way in controlling blood pressure.