Fatty fish
Salmon, mackerel, and sardines are rich in omega-3, which help reduce inflammation and maintain a stable heart rate. According to the American Heart Association (AHA), eating fatty fish at least twice a week can reduce the risk of death from cardiovascular disease.
Nuts
Almonds, walnuts, chia seeds contain unsaturated fats and fiber, which help reduce bad cholesterol. Adding nuts to your daily diet can significantly improve heart health, says Dr. Penny Kris-Etherton, a nutritionist at Penn State University.
Green leafy vegetables
Spinach, kale, and broccoli provide a lot of vitamin K and nitrates, which help regulate blood pressure and increase blood circulation. Research published in the European Journal of Epidemiology shows that eating lots of leafy greens helps reduce the risk of heart disease by up to 16%.
Whole grains
Oats, brown rice, barley help control blood sugar and balance blood fat. This is also a rich source of fiber, which is necessary to reduce the risk of atherosclerosis.
Whole olive oil
Rich in antioxidants and monounsaturated fats, olive oil helps protect blood vessels and reduce blood pressure. Many studies in the Mediterranean have shown that a diet rich in olive oil helps prolong life and reduce stroke rates.
