Certain meals, such as leafy greens, whole grains, and fatty fish, can improve your heart health and reduce your risk of developing heart disease.
According to research heart disease accounts for nearly one-third of all deaths worldwide.
Diet is important for heart health and may impact your risk of developing heart disease.
In fact, specific foods can affect blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease.
Here are five foods you should eat to improve your heart health.
Black beans
According to WebMD black beans, which are mild and delicate, are high in heart-healthy minerals. Blood pressure can be reduced with the use of folate, antioxidants, and magnesium. The fiber found in the black beans aids in the regulation of cholesterol and blood sugar levels.
Leafy green vegetables
Leafy green vegetables, such as spinach, kale, and collard greens, are well known for their high concentrations of vitamins, minerals, and antioxidants.
Healthline notes that leafy green vegetables are high in vitamin K, which helps protect your arteries and support good blood clotting. The health publication adds “they’re also high in dietary nitrates, which have been demonstrated to lower blood pressure, reduce arterial stiffness, and increase the function of blood vessel lining cells.”
According to research, eating more leafy greens is related to a lower risk of heart disease.
Salmon
It’s high in omega-3 fatty acids, making it a top food for heart health. Omega-3 fatty acids are heart-healthy fats that may reduce the risk of heart problems and blood pressure. They may also help to reduce triglycerides and inflammation. Two meals of salmon or other oily fish per week is recommended by the American Heart Association.
Sweet potatoes
Replace white potatoes with sweet potatoes. According to WebMD these potatoes have a lower glycemic index than white potatoes, so they won’t cause a fast surge in blood sugar. Fiber, vitamin A, and lycopene are also present.
Oatmeal
Warm oatmeal helps keep blood sugar levels consistent over time, making it good for diabetics as well states WebMD. The fiber in oats can benefit your heart by decreasing harmful cholesterol.
