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A heart-healthy diet is essential for cardiovascular health. Here are some foods that are widely thought to be beneficial to heart health:
FATTY FISH
Fatty fish, such as salmon, mackerel, sardines, and trout, are high in omega-3 fatty acids and can help lower blood pressure and reduce the risk of irregular cardiac rhythms.
GREEN LEAFY VEGETABLES
Leafy green vegetables, such as spinach, kale, and collard greens, are high in vitamins, minerals, and antioxidants that promote heart health by lowering blood pressure and increasing vascular function.
BERRIES
Berries are high in antioxidants, such as anthocyanins, which may help lower blood pressure and enhance heart health.
WHOLE GRAINS
High in fibre, oats, quinoa, brown rice, and whole wheat products can help lower “bad” LDL cholesterol levels, lowering the risk of heart disease.
NUTS
When ingested in moderation, almonds, walnuts, pistachios, and other nuts include heart-healthy fats, fibre, and other elements that enhance cardiovascular health.
LEGUMES
Beans, lentils, chickpeas, and other legumes are high in fibre, protein, and minerals, which can help decrease cholesterol and improve heart health.
AVOCADOS
Avocados are high in monounsaturated fats, which can help reduce LDL cholesterol levels. They are also high in potassium, which is helpful for heart health.
TOMATOES
Tomatoes are high in lycopene, an antioxidant that may help lessen the risk of heart disease by decreasing inflammation and LDL cholesterol levels.
DARK CHOCOLATE
Dark chocolate with a high cocoa content (at least 70%) includes flavonoids that, when ingested in moderation, can enhance blood flow, lower blood pressure, and lower the risk of heart disease.
GREEN TEA
Green tea contains antioxidants and polyphenols that have been linked to a lower risk of heart disease. It may aid in the reduction of LDL cholesterol and the improvement of vascular function.
Remember that a heart-healthy diet should also minimise saturated and trans fats, sodium, added sweets, and processed foods. It is always better to seek personalised dietary advice from a healthcare expert or a qualified dietitian based on your individual health needs.