Heart attacks are a leading cause of death worldwide, with millions of people suffering from a heart attack each year.

While lifestyle factors such as smoking, lack of exercise, and stress can increase the risk of heart disease, diet also plays a crucial role in preventing heart attacks.

1. Fatty Fish

Fatty fish such as salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids that can help lower the risk of heart disease. Omega-3 fatty acids can help lower blood pressure, reduce blood clotting, and decrease inflammation in the body.

Aim for at least 2 servings of fatty fish per week to reap the heart-healthy benefits.

2. Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread contain complex carbohydrates, fiber, and nutrients that can help lower cholesterol levels and reduce the risk of heart disease.

Aim to replace refined grains with whole grains in your diet for maximum heart health benefits.

3. Nuts

Nuts such as almonds, walnuts, and pistachios are excellent sources of heart-healthy fats, protein, and fiber. Eating nuts can help lower cholesterol levels and reduce inflammation in the body.

However, nuts are also high in calories, so it’s important to limit portion sizes to a small handful.

4. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants that can help lower the risk of heart disease.

Eating leafy greens can help lower cholesterol levels and blood pressure, as well as reduce inflammation in the body. Aim to include a variety of leafy greens in your diet for maximum heart health benefits.

5. Berries

Berries such as strawberries, blueberries, and raspberries are rich in antioxidants that can help protect the heart and blood vessels from damage. Eating berries can also help lower inflammation in the body and improve cholesterol levels.

Aim to include a variety of berries in your diet for maximum heart health benefits.

6. Legumes

Legumes such as chickpeas, lentils, and black beans are excellent sources of protein, fiber, and nutrients that can help lower cholesterol levels and reduce the risk of heart disease.

Eating legumes can also help regulate blood sugar levels and promote a healthy gut microbiome. Aim to include legumes in your diet at least a few times per week.

7. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that can help protect the heart and blood vessels from damage. Eating tomatoes can also help lower cholesterol levels and reduce inflammation in the body.

Tomatoes are versatile and can be included in a variety of dishes, such as salads, soups, and sauces.

8. Avocado

Avocado is packed with heart-healthy fats, fiber, and nutrients that can help lower cholesterol levels and reduce the risk of heart disease. Avocado can be included in a variety of dishes, such as salads, sandwiches, and smoothies.

9. Dark Chocolate

Dark chocolate is rich in antioxidants that can help protect the heart and blood vessels from damage. Eating dark chocolate can also help lower blood pressure and improve cholesterol levels.

However, it’s important to choose dark chocolate that is at least 70% cocoa and limit portion sizes to a small square or two.

10. Green Tea

Green tea is rich in antioxidants that can help protect the heart and blood vessels from damage. Drinking green tea can also help lower blood pressure and improve cholesterol levels.

Aim to drink at least a few cups of green tea per week for maximum heart health benefits.