Heart diseases account for nearly one-third of all deaths worldwide. Experts say the food we eat plays a vital role in the functioning of the heart. But while certain plant-based foods have nutrients that can reduce your risk of heart disease, it’s important to eat a variety of foods, including fruits, vegetables, nuts, seeds, and fish.

Nutritionist Rulika Borah recommends some foods that you can include in your diet that can keep your heart safe and happy.

8 heart-healthy foods:

Carrots:

For a happy and healthy heart, you need to take lots of nutrients-based food. Carrot comes top of the list because it is packed with vitamin K, vitamin B1, B2, B6, vitamin C, calcium, fiber, potassium, antioxidants.

Tomatoes

It won’t be too far-fetched to say that Indian cuisines are incomplete without tomatoes. It is an essential ingredient in controlling bad cholesterol and also protects against blood clotting. Plus, it is good for your heart.

Berries

Strawberries, blueberries, raspberries, and blackberries are packed with antioxidants namely anthocyanins. Anthocyanins help in protecting against oxidative stress and inflammation and keeps your heart healthy.

Nuts

Having walnuts that comprise magnesium, copper, and manganese, and almond that have heart-healthy monounsaturated fats and fiber are a good way to maintain a healthy heart.

Whole grains

Expert says that whole grains like quinoa, buckwheat, rye, barley, oats, etc., are really healthy for the heart as they contain fibre and help in lowering LDL cholesterol. Additionally, eating them on a regular basis can help you to keep heart diseases at bay.

Oranges

Oranges contain the fiber pectin, which lowers your low-density lipoprotein (LDL or bad) cholesterol levels. The potassium content also helps control blood pressure

Broccoli

Several studies have shown that eating steamed broccoli can reduce your cholesterol levels and prevent heart disease. Perfect recipe for a healthy and happy heart.

Black beans:

Black beans are a good source of fiber, potassium, folate, vitamin B6, and phytonutrient but lack cholesterol. The fiber content lowers the total amount of cholesterol in the blood and the risk of heart disease.

Also read: Seven foods that help you fight bad cholesterol naturally



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