Heart-Healthy Foods You Need To Know About


Heart diseases can affect your quality of life but yes, you can maintain your health with diet. When it comes to overall health, you need to consider a diet that provides all crucial nutrients to your body. A heart specialist in Islamabad shares that one of the heart risk factors is genetics. It runs in your family but you can lower this risk by choosing healthy lifestyle choices.

Foods contain many health benefits, such as this affects triglycerides, inflammation, and cholesterol levels.

Let’s explore some foods that prevent heart diseases.

Whole grains 

Whole grains are good for your overall health, and yes, it is a healthy diet for your heart. They are rich in nutrients, like bran, germ, and endosperm. There are many types of whole grains which include oats, barley, quinoa, rye, whole wheat, buckwheat, brown rice, etc.

Studies say that refined carbohydrates raise the risk of coronary heart disease.

Well, whole grains do provide protection. If you want to improve heart health, whole grains are a good addition to your diet. To manage your hypertension, you can adopt a diet rich in plant-based foods.

Low-fat dairy products and whole grains are also the best ways to protect your heart.


Berries are my favorites and are also rich in beneficial properties. Strawberries, blackberries, blueberries, and raspberries contain nutrients that improve heart health.

Studies explain that they contain antioxidants, such as anthocyanins. Consumption of berries protects against oxidative stress and inflammation. These factors cause heart diseases but you can prevent it with berries consumption.

Blueberries boost the cells’ function that lines blood vessels that manage blood pressure and prevent blood clotting.

Well, it is like a satisfying snack.

Fatty fish and fish oil 

Fatty fish like salmon are rich in omega 3 fatty acids. These acids are beneficial for your heart health. Its use reduces the risk of heart-relevant diseases. People who consume fish more often, are at low risk of heart issues as this type of diet maintains the level of cholesterol and lowers fasting blood sugar and systolic blood pressure.

Fish consumption is linked with a lower risk of heart disease. People with mental health issues can also get benefits from omega 3 fatty acids. If you do not like fish, you can take its supplements that can improve your arterial function, lower blood pressure and blood triglycerides.


Fiber and micro-nutrients can help you deal with cardiovascular diseases. You need walnuts that are rich in these beneficial nutrients. A study has found out that the consumption of walnuts plays an important role in controlling bad cholesterol in the body. People can also prevent themselves from potential heart disease by eating walnuts regularly.

Dark chocolates 

It may be your favorite diet but yes, it is also good for your heart health. It is rich in antioxidants like flavonoids. A study revealed that people experienced a lower risk of heart disease by consuming dark chocolate. Moderation in dark chocolates also reduces the risk of stroke and diabetes.

Chocolate with 70% of cocoa content provides more benefits to your health than chocolate with high in sugar or calories content.


They are loaded with a natural plant pigment that is known as lycopene. It is a powerful antioxidant that neutralizes harmful free radicals. It prevents oxidative damage and inflammation. Both these factors contribute to heart diseases. If your body has less amount of lycopene, it puts you at high risk of heart disease. Some researchers also say that low blood levels of lycopene are linked to stroke. You can increase the intake of tomato products which will leave a positive effect on blood pressure, endothelial function, and blood lipids.


Chia seeds are a great source of heart-healthy nutrients. So, you can consume enough omega 3 fatty acids and fiber through chia seeds. Flaxseeds are also good for your overall health as they lower the risk of cardiovascular diseases and cancer. It also reduces the risk of diabetes and other gastrointestinal diseases.

Olive oil 

Olive oil is good for your hair, skin and yes, for your overall health which also includes your heart. You can get its benefits as it is rich in antioxidants and helps to relieve inflammation. Studies say that olive oil reduces the risk of many chronic diseases.


Final Thought

Make sure that you eat a healthy diet that supports your heart health. A healthy diet with essential nutrients can boost your heart health along with exercise.


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