What to eat and avoid for a stronger heart

Beans, peas, chickpeas and lentils are foods that have the ability to reduce the level of bad cholesterol in the body. They are rich in fiber, protein and antioxidant polyphenols that have a positive effect on heart health.

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Jamun is rich in antioxidant polyphenols that help protect against the risk of heart diseases. Nutrients like fiber, folate, iron, calcium, vitamin A and vitamin C are found in jamun, which work to strengthen the heart.

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It has been proven in many research studies that eating boiled broccoli regularly can reduce cholesterol levels and help prevent heart diseases.

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Chia and flax seeds are high in omega-3 fatty acids called alpha-linolenic acid. Consuming both these foods helps in reducing the levels of triglycerides, LDL and total cholesterol and they also reduce high blood pressure. Omega-3 fatty acids also reduce the risk of a heart attack.

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Consuming fish rich in omega-3 fatty acids and protein with less saturated fat strengthens the heart. People who have or are at risk of developing heart disease are advised to consume foods rich in omega-3 as it slows down the abnormal heartbeat and the development of plaque in the arteries. According to the American Heart Association (AHA), around 100 grams of salmon, mackerel, herring, lake trout, sardines, or albacore tuna fish should be consumed at least twice per week.

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Almonds, peanuts, pistachios and walnuts are all the best foods to strengthen the heart. These nuts are rich in protein, fiber, minerals, vitamins and antioxidants. Walnuts are also an important source of omega-3 fatty acids, which strengthen the heart.

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Tomatoes contain many nutrients that can help keep the heart strong. Small red tomatoes are rich in fiber, potassium, vitamin C, folate and choline, which are great for the heart.

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Vitamins, minerals like magnesium and antioxidants are found in high amounts in leafy green vegetables, like spinach and kale. Regular consumption of magnesium-rich foods can keep the heart healthy and strong. Such foods help in maintaining the heart rate as well. Vitamin K present in these leafy vegetables helps in protecting the arteries. In some research, it has been revealed that consuming leafy green vegetables can reduce the risk of heart disease.

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