Health and nutrition 6 foods to eat for a healthy heart

According to the American Heart Association, heart disease remains to be the number one cause of death globally.

The good news, however, is that most of the dreaded heart diseases can be prevented through proper diet.

What follows is a list of the foods you should eat for a healthy heart:

1. Salmons and sardines

Fatty fish such as salmon, sardines, mackerel and tuna are enriched with omega-3 fatty acids. These fatty acids are known to have anti-clotting effect thus promoting smooth blood blow. Also, omega-3 fatty acids reduce the risk of irregular heartbeats. The American Heart Association recommends eating fatty fish at least twice a week.

2. Whole grains

Whole grains such as oats, beans, lentils, and pulses are rich in Magnesium which helps the blood vessels to relax. The fiber present in the grains reduces the levels of cholesterol in the body leading to a healthy heart.

3. Berries

Raspberries, blueberries, strawberries and black berries are all enriched with heart healthy nutrients. They are rich in antioxidants such as anthocyanins which reduces the risk of several heart diseases. They are also rich in fiber and Vitamin C which reduces the risk of stroke.

4. Chia seeds

They are loaded with plant-based omega-3 fatty acids which have various benefits to the heart. Besides lowering the cholesterol, omega-3s also reduce the build up of fatty plaques in the blood vessels as well as the blood pressure. They also reduce the risk of disorders such as thrombosis and arrhythmias which can lead to heart attacks.

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5. Healthy nuts

These crunchy nuts are full of nutrients and you should consider having them more often for the wellness of your heart. Walnuts, peanuts, hazel nuts, almonds and other nuts contain fiber, antioxidants, proteins and vitamins that are good for the heart. Walnuts also have omega-3 fatty acids like those present in fatty fish.

6. Green tea

Green tea has many medicinal benefits one of them being reducing hypertension. It contains catechins antioxidants which could be responsible for reduced risk of cardiovascular diseases such as heart attack and stroke.