Nutrition plays a crucial role in maintaining heart health. Incorporating healthy foods in your diet can significantly lower the chances of developing conditions such as high blood pressure, cholesterol, triglycerides, and inflammation that ultimately contribute to cardiac diseases.

Foods that help prevent heart diseases and improve your overall health:

1. Berries
Blueberries, blackberries, and strawberries are all packed with essential vitamins and minerals that play a vital role in sustaining healthy heart function. Berries are especially rich in anthocyanins, a type of antioxidant that nurtures the heart from culprits like inflammation and oxidative stress.

One study showed that having a beverage made from strawberries for eight weeks reduced bad cholesterol levels in patients suffering from metabolic syndrome. Similarly, another research concluded that blueberries improve the cell function that is integral for regulating blood clotting and blood pressure. In addition, several studies demonstrated the positive effects of berries that included reductions in one’s body mass index, certain markers of inflammation, and systolic blood pressure.

2. Leafy greens
Leafy green vegetables such as collard greens, kale, and spinach are loaded with various nutrients. They are particularly a rich source of vitamin K. This promotes proper blood clotting and protects the arteries. Likewise, they come with abundant dietary nitrates that lower blood pressure and arterial stiffness and improve the function of cells around the blood vessels. One study including approximately 29,000 women showed that higher consumption of leafy green vegetables was associated with decreased risk of coronary heart disease.

3. Avocados
A wonderful source of monounsaturated fats, avocado is a heart-healthy food that minimizes the chance of developing high cholesterol, thereby lowering the risk of heart diseases. A study showed that people who regularly included avocados in their diet were half as likely to develop metabolic syndrome.

Avocados also have high levels of potassium, a nutrient that is important to keep the heart healthy. Just a single avocado supplies you with 975 mg of potassium that makes up 28% of the total recommended amount for a day.

4. Fatty fish
Fatty fish such as salmon, tuna, and mackerel are packed with omega-3 acids that help prevent heart diseases. One research demonstrated reduced diastolic blood pressure when people ate salmon three times a week for 8 weeks. Likewise, a different investigation showed that long-term consumption of fish resulted in decreased levels of total cholesterol, fasting blood sugar, triglycerides, and systolic blood pressure.

5. Walnuts
Walnuts are an amazing source of fiber and nutrients such as copper, magnesium, and manganese. Studies show that only a few servings of walnuts in your daily diet can help prevent heart disease. Some experts also suggest that walnuts can reduce bad cholesterol by approximately 16%, lessen diastolic blood pressure by 2 to 3 mm Hg, and also cut down inflammation and oxidative stress.

6. Tomatoes
Filled with lycopene, a natural plant pigment possessing powerful antioxidant qualities, tomatoes can help neutralize damaging free radicals and prevent inflammation and oxidative stress that are responsible for developing heart diseases. Some studies have concluded that low levels of lycopene can amplify the risk of heart attacks and strokes. Another research discovered that tomatoes increase good cholesterol; this helps eliminate plaque from the arteries to keep your heart healthy.