Heart disease is one of the leading causes of death for both men and women in the country, with approximately 659,000 people succumbing to it every year. Sedentary lifestyles, poor stress management, and bad eating habits are putting individuals increasingly at risk of this condition. However, it is never too late to begin taking care of yourself. Here is a list of foods excellent for keeping a heart healthy:

10 foods that will help maintain a healthy heart

Fatty fish
Oily fish such as salmon, tuna, sardines, mackerel, and trout are high in omega-3 fatty acids, which are beneficial fats. Triglycerides, a type of unhealthy fat in our bodies, have been proven to be reduced by omega-3 fatty acids. The nutrients may also help decrease plaque formation in the arteries and reduce overall inflammation. Three ounces of salmon contains approximately 1 gram of omega-3 fatty acids (EPA and DHA). If these fish do not appeal to you, consider white fish such as halibut or trout.

Greek yogurt
Yogurt contains probiotics, which are living microorganisms that play a crucial role in intestinal health. They help keep the heart healthy by reducing inflammation and maintaining healthy cholesterol and blood pressure levels. Yogurt also contains a lot of calcium and potassium. Choose low-fat versions such as Greek yogurt to maximize calcium and minimize fat intake. Over time, cholesterol and triglycerides can harden or clog your arteries, resulting in heart disease or atherosclerosis. Greek yogurt may help you avoid or decrease the course of heart disease by lowering your cholesterol.

Oatmeal
Oatmeal has a lot of soluble fiber that can help lower LDL or “bad” cholesterol levels in your system. It functions as a sponge in the digestive tract, soaking up cholesterol and allowing it to be removed from the body rather than absorbed into the bloodstream. The most effective options are steel cut or slow-cooked oats. Avenanthramide (AVE), a unique chemical found in oats, may also have an anti-inflammatory and heart-protective effect. Additionally, oats are rich in beta-glucan, a soluble fiber with a variety of health benefits. It improves good gut bacteria, lowers cholesterol and blood sugar levels, and boosts feelings of fullness.

Avocadoes
Avocados are a tasty method to improve your heart health, whether blended into a smoothie or mashed and spread over toast. They’re high in heart-healthy monounsaturated fats such as oleic acid, the same lipid that gives olive oil its numerous health benefits. Avocados are also high in potassium, a vital element that many people lack, which helps decrease blood pressure and the risk of stroke. They’re packed in vitamins and fiber, making them an excellent food option for a healthy heart.

Berries
Eating just under a cup of mixed berries like strawberries, raspberries, blueberries, lingonberries, and other native varieties every day for eight weeks has been linked to greater levels of “good” HDL cholesterol and reduced blood pressure. When it comes to nutrients, blueberries are fantastic choices. They include anthocyanins, which are antioxidants that benefit blood vessels by increasing the production of nitric oxide. These antioxidants are responsible for the dark blue hue of these berries. Blueberries also contain fiber and various other beneficial elements for a healthy heart.

Dark chocolate
Dark chocolate is, in fact, heart-healthy. Chocolate has gained popularity in recent years as a heart-healthy delicacy. Cocoa is high in flavonoids, which are plant compounds that aid in the healing of cells. Flavanols, the major kind of flavonoid found in cocoa, help decrease blood pressure, support normal blood clotting, and increase blood flow to the brain and heart. Add in some minerals, fiber, and other potent antioxidants, and you have one tasty treat that is great for the heart too.

Walnuts
When it comes to heart health, you should never underestimate the impact of nuts. Walnuts have the greatest concentration of ALA (a plant-based form of Omega-3) of any tree nut, making them a fantastic heart-healthy mainstay. They are also high in magnesium, which can aid in maintaining a regular cardiac rhythm. So when you’re looking for a snack, choose a bowl of unsalted nuts.

Apples
According to research, the powerful compounds in apples called procyanidins have strong antioxidant activity and may reduce LDL cholesterol. Apples are also high in pectin, a kind of soluble fiber that helps decrease cholesterol, as well as vitamin C, another antioxidant vital for the overall health of the body. Red apples might be better than the green ones since they contain more anthocyanin, which can lessen the risk for heart diseases.

Pomegranates
The ruby-red seeds of this fruit may help prevent heart diseases. Its antioxidant content can help lower inflammation, promoting healthy arteries. Pomegranate juice may also help reduce systolic and diastolic blood pressure. However, consult your doctor before drastically increasing your intake of this fruit since it may lower your blood pressure too much.

Edamame
This vegetable is not just fun to eat, but it also helps the heart. They can aid in maintaining a balance in cholesterol levels and contain nutrients such as fiber and isoflavones, which benefit the heart. You can steam these and have them plain or mash them into a puree.