It’s a frightening reality how heart disease is still the leading cause of death around the world. According to the World Health Organization, around 15.2 million people died due to heart disease and stroke in 2016 alone.
Meanwhile, the Centers for Disease Control estimates that about 610,000 Americans die of heart disease every year, accounting for one in every four deaths overall.
To lower your heart attack risk and prevent yourself from becoming another casualty in these statistics, it’s high time to take care of that hard-working but taken for granted muscle which is your heart.
Here are 15 foods you can introduce to your diet to help reduce the risk of heart disease and heart attacks.
#1 Apples and pears
Apples and pears are a great source of fiber which prevents inflammation of arteries. What more, they are also known to normalize the body’s blood circulation.
Garlic is another food that prevents inflammation. It is also known to reduce blood pressure and lower cholesterol. Another great thing about it is that it makes food extra delicious. Who says healthy foods need to taste bland?
Rich in lycopene, watermelons can help you lower cholesterol and blood pressure. More importantly, this fruit helps reduce the thickness of artery walls to prevent clogging.
The viral cinnamon challenge might have given this spice a bad name, but you should definitely give it a second chance. Cinnamon is rich with antioxidants and can help boost your metabolism.
This fruit is a great source of antioxidants such as tannins and anthocyanins. Pomegranates are also good for cleaning arteries and serve as a healthy snack for people with a sweet tooth.
It’s no secret that avocados are one of the tastiest and healthiest of foods. These are rich in healthy fats that won’t clog the heart’s arteries.
#7 Leafy greens
Leafy greens such as kale, broccoli, spinach, and parsley are rich in Vitamin K which is known to be good for the heart. The vitamin keeps your blood pressure and cholesterol levels in check.
#8 Green tea
Research has found that drinking green tea can actually improve your blood vessel functionality in just a span of 30 minutes.
#9 Red wine
Grape lovers out there probably already know this. But for those of who don’t, a glass of red wine a day is proven to help prevent blood clots and heart disease.
#10 Extra virgin olive oil
Better drizzle your leafy green salad with some extra virgin olive oil as it is rich with both Omega-3 and antioxidants which are essential for keeping your heart healthy and in top shape.
The Journal of the American College of Cardiology has found that eating a variety of nuts can actually lower the chances of the development of both coronary and cardiovascular diseases.
#12 Dark chocolate
Keep your heart healthy and your taste buds happy by regularly eating moderate amounts of dark chocolate. The more bitter, the better.
Don’t hesitate to introduce berries in your smoothies. A study by the University of East Anglia in United Kingdom proves eating at least three servings of these fruit group per week can reduce a person’s risk of having a heart attack.
Nothing beats good old oatmeal when it comes to breakfast foods that prevent heart disease.
#15 Fatty fish
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Load up on Omega-rich fish like tuna, salmon, and sardines to avoid arrhythmia and atherosclerosis.
Make sure to include these 15 foods on your grocery list to get started on your journey for a healthy heart!
Source: Positive Outlook