Heart disease is one of the leading causes of death worldwide. However, it is also one of the most preventable ailments. Your diet plays a crucial role in preventing heart disease. Here are some heart-healthy foods that you should include in your diet:.

1. Fish

Coldwater fish like salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids. These fatty acids reduce inflammation and protect against heart disease. Experts recommend consuming fish twice a week to reap its heart-healthy benefits.

2. Whole Grains

Whole grains are a great source of fiber, which reduces the risk of heart disease. Replace white bread, rice, and pasta with whole-grain varieties. Examples of whole grains include whole wheat, oats, barley, brown rice, and quinoa.

3. Vegetables

Vegetables are high in vitamins, minerals, and fiber. They are also low in calories, making them an excellent addition to your diet. Some examples of heart-healthy vegetables include broccoli, kale, spinach, carrots, sweet potatoes, and bell peppers.

4. Fruits

Fruits provide vitamins, minerals, fiber, and antioxidants. Antioxidants help fight inflammation and reduce the risk of heart disease. Good sources of heart-healthy fruits include berries, oranges, apples, bananas, and grapes.

5. Nuts and Seeds

Nuts and seeds are packed with vitamins, minerals, fiber, and healthy fats. They are rich in antioxidants and help reduce inflammation. Examples of heart-healthy nuts and seeds include almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.

6. Legumes

Legumes include beans, lentils, and peas. They are high in fiber, protein, vitamins, and minerals. Legumes are also low in calories and fat, making them an excellent addition to your diet.

Some examples of heart-healthy legumes include chickpeas, black beans, kidney beans, and lentils.

7. Dark Chocolate

Dark chocolate is rich in flavonoids, which help reduce blood pressure and improve blood flow. Flavonoids also reduce the risk of developing heart disease.

However, make sure to choose dark chocolate that is at least 70% cocoa, and consume it in moderation.

8. Olive Oil

Olive oil is an excellent source of monounsaturated fats. Monounsaturated fats can help reduce bad cholesterol levels and lower the risk of heart disease. Experts recommend using olive oil in place of other fats, like butter or margarine.

9. Avocado

Avocado is high in monounsaturated fats, fiber, vitamins, and minerals. It also promotes healthy cholesterol levels and reduces the risk of heart disease. Experts recommend using avocado as a spread in place of butter or cream cheese.

10. Low-Fat Dairy

Dairy products provide a good source of calcium and protein. However, choose low-fat versions like skim milk, low-fat yogurt, and low-fat cheese to reduce the intake of saturated fats.

High intake of saturated fats has been linked to increased risk of heart disease.