Diet plays an enormous role in our risk of heart disease, so eating a diet rich in fruits, vegetables, whole grains and lean proteins is vital. A balanced diet that includes plenty of fruits, vegetables, whole grains and lean proteins has been shown to decrease heart disease risks significantly while certain foods such as fatty fish, nuts and olive oil have also been linked with reduced risks of cardiovascular disease. Avoiding trans fats and processed foods also can help lower risks significantly.
Foods
1) Leafy Green Vegetables
Leafy green vegetables provide many essential vitamins, minerals and antioxidants. Furthermore, they’re packed with fiber which can help to lower cholesterol levels and the risk of heart disease. Some great examples of such greens include spinach, kale, collards Swiss chard and arugula; eating one serving daily may significantly help decrease this risk.
2) Whole Grains
Whole grains are a powerhouse of nutrients and fiber, helping you meet your daily vitamin and mineral requirements while simultaneously lowering cholesterol levels and the risk of heart disease. Integrating whole grains into your diet is easy thanks to their versatility; consider including oatmeal, quinoa, brown rice, barley or bulgur wheat among the options for inclusion.
3) Berries
Berrys are an incredible and nutritious source of antioxidants, vitamins, and minerals. Additionally, they’re an excellent source of fiber which may help reduce cholesterol levels and the risk of cardiovascular disease. Some great options to include in your diet are blueberries, raspberries, blackberries, and strawberries.
4) Avocados
Avocados are an abundant source of healthy fats, vitamins, and minerals. Furthermore, avocados provide an excellent source of dietary fiber which may help to lower cholesterol levels and risk of heart disease. Eating at least one avocado per day may significantly lower that risk.
5) Walnuts
Walnuts are an excellent source of healthy fats, vitamins, and minerals. Furthermore, walnuts provide fiber which may help lower cholesterol levels and the risk of heart disease. Eating at least one serving per day of walnuts will significantly lower this risk.
6) Beans
Beans are an excellent source of fiber, vitamins, and minerals. Additionally, beans provide protein which may help lower cholesterol levels and your risk of heart disease. Integrating beans into your diet is simple as they can be easily used in various dishes such as kidney beans, black beans, or lentils – three of the top choices being kidney beans, black beans and lentils.
7) Dark Chocolate
Dark chocolate is an excellent source of antioxidants, vitamins, and minerals, while fiber helps lower cholesterol levels and thus decrease your risk of heart disease. Consuming at least one serving per day of dark chocolate may significantly help lower this risk.
8) Tomatoes
Tomatoes are an abundant source of vitamins, minerals and antioxidants. Furthermore, tomatoes contain fiber which may help lower cholesterol levels and the risk of heart disease – eating at least one serving daily can significantly lower this risk.
9) Almonds
Almonds are an excellent source of healthy fats, vitamins, and minerals. Furthermore, their rich source of fiber may help lower cholesterol levels and reduce heart disease risks; eating at least one serving of almonds per day could lower this risk significantly.
10) Seeds
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Seeds are an excellent source of healthy fats, vitamins, and minerals, as well as fiber – which is proven to lower cholesterol levels and the risk of heart disease. Eating at least one serving of seeds every day may reduce this risk significantly.
