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These are the super foods that you have to include in your diet to lower the risk of heart attack

Did you know that 610,000 people in the USA succumb to cardiovascular diseases every year?  Staggering number, right? According to Health statistics, heart disease is still the leading cause of mortality in both men and women. While 735,000 Americans suffer from a heart attack each year.

How do we make sure that our hard-working muscle, which is our heart, will be protected from deadly diseases that leads to heart attack? Health experts say that the leading cause of developing various heart disease is the food that we are eating. Nowadays, most people often eat fatty foods that clog the arteries.

Hence, observing a proper lifestyle and eating a well-balanced diet is one way of keeping our hearts healthy. Here are 15 foods that help prevent heart diseases and reduce risk of heart attacks:

[1] Fatty Fish 

Fatty fish such as salmon, mackerel, sardines, and tuna are good for the heart, these are a good source of Omega-3 fatty acids. According to the American Heart Association, doctors say that the unsaturated fats in fish known as Omega-3 fatty acids and other nutrients present in a fish reduce one’s risk of developing heart diseases such as arrhythmia and atherosclerosis. Dietitians recommend including 99 grams of fatty fish in your diet at least 2-3 times a week to keep your heart healthy.

[2] Oatmeal

Oatmeal is a rich source of soluble fiber because it is made from whole oats. This soluble fiber is responsible in decreasing ones saturated fat and cholesterol level, which reduces the risk of developing heart disease. But did you know that it  also has anti-inflammatory properties and antioxidants. that regulates high blood pressure, and reduces risks of acquiring type 2 diabetes, and weight gain.

[3] Berries

A new study conducted at the University of East Anglia in United Kingdom shows that eating at least three servings of berries a week help reduce the risk of heart attack. According to the study, blueberries and strawberries are rich in anthocyanins that lowers blood pressure and reduces heart attack risk by 32 percent!

[4] Dark Chocolate

According to a studies, dark chocolate helps restore the flexibility of our arteries, it also prevents white blood cells from sticking to the walls of the blood vessels. Hence, eating dark chocolates in moderation protect the heart from plaque build ups that leads to heart attack.

[5] Nuts

According to the Journal of the American College of Cardiology, the more nuts you eat, the lower you chances of developing cardiovascular and coronary heart diseases are. Nuts such as walnuts and almonds are rich in unsaturated fatty acids, it is a healthier option for an afternoon snack and will definitely keep your heart from acquiring diseases.

[6] Extra Virgin Olive Oil

The healthiest type of olive oil and the most recommended oil by health experts is none other than the extra Virgin Olive oil. It is the purest type of olive oil that is rich in Omega-3 and antioxidants that lowers the blood pressure, reduces inflammation, and prevents blood clotting.

[7] Red Wine

Red wine contains Resveratrol that prevents damage to blood vessels, lowers level of bad cholesterol, and prevents blood clot from forming. Drinking a glass of Red wine a day will help keep heart diseases from developing!

[8] Green Tea

A research journal, European Journal of Cardiovascular Prevention and Rehabilitation, has discovered that drinking green tea improves the blood vessel function in just a span of 30 minutes! This instant and fast result is because green tea targets the endothelial cell dysfunction which is responsible in the development of clogged arteries.

[9] Leafy Greens

The Journal of Nutrition shows that leafy greens such as Kale, Parsley, Broccoli, and Spinach is rich in vitamin K, which keeps the strongest and most hard-working muscle healthy. Vitamin K protects the arteries from damage and also lowers level of cholesterol and keeps the blood pressure from spiking.

[10] Avocado

Avocado has a high content of monounsaturated and polyunsaturated fats, also known as healthy fats. It is a cholesterol free treat that decreases the level of bad cholesterol and clears the arteries.

[11] Pomegranate

Pomegranate is a good source of tannins and anthocyanins which are potent anti-atherogenic agents. These two antioxidants reduces level of bad cholesterol and improves level of good cholesterol.  Pomegranate cleans the arteries and prevents plaque build-ups, preventing heart attack from occurring. Also, Pomegranate decreases blood pressure and is also a healthy snack for those with diabetes.

[12] Cinnamon

Cinnamon is not only an ingredient used to spice up our meals, now it is a powerful food that could reverse the effects of constantly eating a high-fat diet. This herb is rich in antioxidant levels that boosts metabolism and and prevents plaque build-ups.

[13] Watermelon

Watermelon is a good source of lycopene that lowers cholesterol and regulates blood pressure. It also prevents oxidatives from inflicting damage to good cholesterol. Also, lycopene reduces the stiffness and thickness of artery walls, hence,  including watermelon to your diet will definitely keep heart disease at bay.

[14] Garlic

Garlic does not only intensify the flavors of a hearty meal, it also reduces blood pressure, and lowers bad cholesterol. Hence, Garlic is also rich in fiber promotes a healthy digestion and prevents inflammation.

[15] Apples and Pears

According to the Center for Disease Control, eating at least five servings apples and pears help reduce the risk of acquiring heart diseases. Apples and pears are low in saturated fat, trans fat, and cholesterol, making it a healthy snack! It is a good source of fiber that keeps the arteries safe from inflammation and normalizes blood circulation.

Do not let yourself be a part of the statistics of people suffering from heart disease and heart attack. Keep your heart healthy by incorporating these 15 foods in your diet!

(Note: This article is for informational and entertainment purposes only and not to be treated as a professional opinion, recommendation or medical diagnosis.)

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