New Delhi: (This article is written by Azhar Ali Sayed, Holistic Nutritionist and Best Selling Author of Eat your Cake, Lose your Weight)


Globally, heart disease is the number one cause of mortality. A healthy Diet is one of the best ways to prevent these conditions, along with other lifestyle choices like regular exercise and quitting smoking and limiting alcohol consumption. This is due to the fact that our diet affects our chances of developing heart diseases like blood pressure, inflammation, and cholesterol. 


Particularly, a diet rich in fibre, good fats, and antioxidants have been found to enhance heart health, whereas consuming a lot of processed meat and added sugar is linked to an increased risk of developing heart disease. 


Despite the fact that many foods claim to promote heart health, it's important to pick ones that are supported by research. Below mentioned are some heart-healthy foods that you need to add to your diet right away!


1. Fish


One of the top heart-healthy foods is salmon and other fatty fish like sardines and mackerel. This is because they are rich in omega-3 fatty acids, which have been shown to reduce triglyceride levels and the risk of atherosclerosis and arrhythmia.


Fatty fish should be consumed at least 2-3 times per week. Nowadays Omega-3-rich fish oils are also available as dietary supplements for those who don’t consume fish. There are plenty of options available for vegans and vegetarians as well.


2. Nuts and seeds 


Nuts, such as almonds, walnuts and seeds like chia and flax contain fibre that is excellent for our heart health. They also contain vitamin E, a strong antioxidant which aids in lowering harmful cholesterol. Alpha-linolenic acid (ALA) is a form of plant-based omega-3 fatty acid that is abundant in specific nuts, like walnuts and is linked to the reduction of inflammation. It is also important to consume nuts that don’t have any added sugar/ salt or preservatives.


3. Garlic and Onion


Garlic and onions which are part of the allium family are rich in organosulfur compounds, which may have positive effects on heart health by preventing cell damage, regulating cholesterol, lowering blood pressure and reducing plaque build-up in the arteries. 


4. Beetroot


Beetroots get their reddish-violet colour due to a bioactive component betalains. High levels of antioxidant and anti-inflammatory properties in betalains are known to protect cardiovascular health, since Beetroot is naturally rich in nitrates which act as a vasodilator it helps in widening the blood vessels and lowering blood pressure.


5. Avocado


Avocados are a great source of monounsaturated fats and potassium, which have been associated with lower cholesterol levels and a lower risk of heart disease.


6. Berries 


Berries like strawberries, blueberries, blackberries, and raspberries are bursting with vital elements that are essential for heart health. The oxidative stress and inflammation that contribute to the onset of heart disease can be prevented by antioxidants found in berries, such as anthocyanins. 


7. Tomatoes 


Tomatoes contain Lycopene, a naturally occurring plant pigment with potent antioxidant qualities that aid in neutralising damaging free radicals, and reduces inflammation and oxidative damage, all of which lower the risk of heart disease.


8. Whole grains


Whole grains like Oats, Rye, Barley, Buckwheat, and Quinoa are high in soluble fibre which helps in lowering bad cholesterol levels as soluble fibre acts as a sponge in the digestive tract and absorbs all the LDL cholesterol so it is eliminated from the body and not absorbed into the bloodstream.


9. Dark chocolate 


Cocoa beans are rich in plant chemicals called flavanols called particularly epicatechin. These are types of plant-based antioxidants called polyphenols. Like all antioxidants, flavanols help neutralize unstable molecules known as free radicals from damaging our cells. A lack of antioxidants in the diet can put you at a higher risk of heart disease, cancer, Type 2 diabetes, and other chronic diseases.


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