6 Foods to Eat to Prevent Heart Disease

                    6 Foods to Eat to Prevent Heart Disease 

Heart disease is one of the leading causes of death worldwide, and while it’s important to take measures like quitting smoking, controlling your blood pressure, and exercising regularly to reduce your risk, diet can play an important role as well. In fact, the types of foods you eat are some of the most important ways you can lower your risk for heart disease; by eating these six foods, in particular, you can help keep your heart healthy for years to come.

#1: Whole Grains

A heart-healthy diet should include a lot of whole grains. Whole grains are high in fiber, which keeps you feeling full longer and regulates blood sugar levels. They’re also a good source of magnesium and selenium—minerals that protect your heart. Just make sure they aren’t refined: white bread is a no-no, but wheat bread or brown rice are better options.

#2: Fruits and Vegetables

Eating a heart-healthy diet is all about consuming fewer bad fats and increasing healthy sources of fat. So, focus on eating plenty of fruits and vegetables while limiting saturated fats. These heart-healthy foods will help reduce your risk of stroke and heart attack. In addition, choose grass-fed meats instead of grain-fed meats (as much as possible) because grass-fed meat has more healthy omega 3 fatty acids. And drink mostly water or herbal tea—both are great for your heart!

#3: Omega-3 Fatty Acids

These are a type of polyunsaturated fatty acid found in seafood. Alpha-linolenic acid, or ALA, is one of two types of omega-3 fatty acids commonly found in food sources. A heart-healthy diet should include at least two servings of fish a week, and you can boost your ALA intake by eating walnuts, flaxseeds, or flaxseed oil and chia seeds. The ideal ratio of omega-6 to omega-3 fats is 3:1.

#4: Beans, Pulses, Nuts

Legumes, beans, and nuts are good for your heart. Unlike animal products, they don’t have saturated fat or cholesterol. They also have soluble fiber which helps lower bad cholesterol levels while improving heart health. Legumes include lentils, soybeans, chickpeas, and peanuts. Nuts include walnuts, cashews, and almonds. Pulses include kidney beans and black beans among others

#5: Fish

Eating fish a few times per week can lower your heart disease risk. The Mediterranean diet is considered a heart-healthy diet, and it’s rich in salmon, tuna, sardines, herring, and anchovies. If you don’t like fish or are allergic to it, talk with your doctor about alternatives.

#6: Olive Oil and Vinegar

Heart-healthy fats, such as olive oil and its derivative monounsaturated fat, can do a lot of good things for your body when consumed in large quantities. They can lower bad cholesterol levels, increase good cholesterol levels, and prevent heart disease—all of which are causes of heart attacks. Both vinegar and olive oil are rich in healthy fatty acids like oleic acid.