Simple Ways to Lower Your Risk of Heart Disease

Cardiovascular disease accounts for almost a third of all deaths in the world, and nutrition plays an important role in reducing the risk of their development.

Here are the foods you need to keep your heart healthy.

leafy vegetables

A number of studies have found a link between increased consumption of leafy greens and a reduced risk of cardiovascular disease. Leafy green vegetables like spinach and kale are rich in minerals, antioxidants, and vitamins, especially vitamin K. It protects the arteries and promotes proper blood clotting. In addition, leafy greens are rich in nitrates, which have been shown to lower blood pressure and fight atherosclerosis, as well as improve the function of the cells that line blood vessels.

Whole grains

According to studies, the inclusion of whole grains in the diet, such as oats, brown rice, flour, reduces blood cholesterol levels, systolic blood pressure, and the risk of cardiovascular disease by 22%. Refined carbohydrates, on the other hand, increase the risk of coronary heart disease when consumed at high levels.


Strawberries and blackberries are rich in nutrients that play a key role in maintaining heart health. They are rich in antioxidants – anthocyanins, which protect the body from oxidative stress and inflammation that contribute to the development of heart disease.

According to scientific evidence, eating blueberries daily improves the function of the cells that line blood vessels, which helps control blood pressure and blood clotting, as well as lowering “bad” cholesterol (LDL) and body mass index.


Avocados are a great source of heart-healthy monounsaturated fats, which are responsible for lower levels of bad cholesterol and a lower risk of heart disease. In addition, avocados contain potassium, a nutrient essential for maintaining heart health. So, one fruit contains 975 mg of potassium, which is about 28% of the recommended daily allowance.

Oily fish and fish oil

Oily fish such as salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which play a protective role in preventing cardiovascular disease and arrhythmias.

Studies have shown that long-term consumption of fish reduces total cholesterol, triglycerides, fasting blood sugar, and systolic blood pressure.

Another option for obtaining omega-3 fatty acids is fish oil. Supplements with this substance reduce the level of triglycerides in the blood, blood pressure and improve the functioning of the arteries.


Walnuts are an excellent source of fiber and micronutrients, including magnesium, copper, and manganese. Evidence suggests that including a few servings of walnuts in your diet can help protect your body from heart disease and lower your total and bad cholesterol levels.

Dark chocolate

Dark chocolate is rich in heart-healthy flavonoids. According to studies, eating chocolate containing 70 percent cocoa in moderation (less than 6 servings per week) can reduce the risk of coronary heart disease, stroke and diabetes.


Garlic contains allicin, which helps lower blood pressure, lower cholesterol and prevent blood clots. According to the authors of one study, taking garlic extract at doses of 600-1500 mg per day for 24 weeks was as effective in lowering blood pressure as prescription drugs.

Olive oil

Olive oil is rich in antioxidants and monounsaturated fats, which are scientifically proven to prevent hypertension and reduce the risk of cardiovascular disease. So, in patients who regularly consume olive oil, the risk of heart disease was 35% lower than in the rest.

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