5 foods that will help prevent heart disease

0

Diet is “the key” to preventing heart disease and heart attacks, she says.

Heart and circulatory diseases are among the leading killers, accounting for about a quarter of deaths each year.

While the risk of cardiovascular disease can be genetic, it is also linked to a number of lifestyle factors that can be changed.

These include your diet, whether you smoke and how much exercise you regularly do. With that in mind, a nutritionist shared some of the best foods to eat to reduce your risk of heart problems.

“Diet plays a key role in preventing heart disease and heart attacks. If you are aware of your diet and how to help your heart, healthy aging will become much easier. With these accessible tips, eating healthy and lowering cholesterol should be simple and relatively inexpensive,” says the dietitian.

Dark Chocolate

While dark chocolate is a delicious treat, it is actually good for your health.

“Dark chocolate is great because it contains flavonoids, which can help lower blood pressure and also reduce inflammation—a lot of heart disease is now thought to be inflammatory. Look for dark chocolate with a cocoa content of over 85 percent, which means it's low in sugar and dairy.”

Oats

A bowl of oatmeal in the morning can help lower cholesterol , which is related to heart health. Oats are rich in beta-glucans and soluble fiber, which can lower cholesterol.

A good way to incorporate oatmeal into your diet is to eat it for breakfast.

“You can use dairy or plant-based milk and add all sorts of toppings like fresh fruit, flax seeds, spices, and other nuts and seeds to make it even more delicious. If you're on a gluten-free diet, be sure to buy gluten-free oatmeal.”

Beans

According to the nutritionist, whether you prefer kidney, baked, black, or other types of beans, eating them will do your heart a lot of good.

“Even a humble can of baked beans makes a difference (if you choose those , which are lower in sugar and salt), and you can sprinkle them with dried oregano or turmeric for a nutritional boost.”

Greens vegetables

These can be vegetables such as cabbage, broccoli and spinach. They will improve the health of your heart by increasing the amount of antioxidants, the doctor advised.

Nuts

Another healthier snack option is nuts, which are rich in omega-3 fatty acids. 3. They contain heart-healthy fats rich in omega-3s and vitamin E, which raise good HDL cholesterol and lower bad LDL cholesterol.

“As mentioned earlier, you can put add them to your breakfast cereal and/or make your own mix, crush some walnuts and put on top of the salmon, and it's a handy snack to keep on hand if you feel hungry.”