Food is central to our health and wellbeing. The kind of foods we eat can impact our heart health, increasing or decreasing our risk of developing cardiovascular diseases.

Here are 5 foods that you can include in your diet to supercharge your heart health:.

Fatty fish

Fatty fish such as salmon, tuna, mackerel, and sardines are rich sources of omega-3 fatty acids. These fatty acids can help reduce inflammation in the body and lower the risk of developing heart disease.

Studies have shown that regular consumption of fatty fish can reduce the risk of arrhythmias, heart attacks, and strokes. Aim for at least 2 servings of fatty fish per week to reap the benefits.

Leafy greens

Leafy greens such as spinach, kale, and collard greens are packed with nutrients such as vitamins, fiber, and minerals. They also contain compounds such as lutein and zeaxanthin which are beneficial for eye and heart health.

Leafy greens can help lower blood pressure, improve cholesterol levels, and prevent the formation of blood clots. Try to incorporate leafy greens into your diet by adding them to salads, smoothies, or sautéing them as a side dish.

Berries

Berries such as blueberries, strawberries, raspberries, and blackberries are low in calories but high in antioxidants.

Antioxidants help protect the cells and tissues in our body from damage caused by free radicals which can contribute to the development of heart disease. Berries can also help improve cholesterol levels, reduce inflammation, and lower blood pressure. Add a handful of berries to your breakfast or snack on them throughout the day for a heart-healthy boost.

Whole grains

Whole grains such as brown rice, quinoa, whole wheat, and oats are a good source of fiber, vitamins, and minerals. They can help lower cholesterol levels, reduce inflammation, and regulate blood sugar levels.

A diet rich in whole grains has been associated with a lower risk of heart disease, stroke, and obesity. Swap refined grains such as white bread and pasta for whole-grain alternatives for a healthier diet.

Legumes

Legumes such as beans, lentils, and chickpeas are a great source of plant-based protein, fiber, and minerals. They can help lower cholesterol levels, lower blood pressure, and reduce inflammation.

Legumes are also an affordable and versatile ingredient that can be used in a variety of dishes such as soups, stews, salads, and dips. Aim for at least 3 servings of legumes per week to improve your heart health.

Final thoughts

The foods we eat play a crucial role in maintaining a healthy heart. By incorporating these 5 foods into your diet, you can supercharge your heart health and reduce your risk of developing cardiovascular disease.

However, it is important to remember that a healthy diet is just one part of a heart-healthy lifestyle. Regular exercise, not smoking, and managing stress are also important factors in maintaining heart health.