Heart disease accounts for nearly one-third of all deaths worldwide 1. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease. Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease. Another study in 29, women showed that a high intake of leafy green vegetables was linked to a significantly lower risk of coronary heart disease 6. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Multiple studies have found that including more whole grains in your diet can benefit your heart health. When purchasing whole grains, make sure to read the ingredients label carefully. Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease Another study found that eating blueberries daily improved the function of cells that line the blood vessels, which help control blood pressure and blood clotting
Additionally, each 3. Why are you playing this game? Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. What is a healthy body weight? Nutrition information panels and ingredients lists are a good way of comparing similar foods so you can choose the healthiest option Some studies have also found a link between increasing your intake of leafy green vegetables and a lower risk of heart disease. Join the Heart Foundation community.
Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet. How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs. Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline. Keep track of the number of servings you eat.