Avocados
There are several ways you can add avocados to your diet. You can even make a healthier version of your favourite toast by substituting avocado for butter. Studies show that these healthy alternatives may reduce the risk of heart disease by up to 16 percent. Avocados are also loaded with nutrients, dietary fibres, and monounsaturated fatty acids. Adding avocados to your diet can have a big impact over time.
Eggs
Studies have shown that eating eggs can improve heart health. A single large egg has six grams of protein, 14 other important nutrients, and only 70 calories. In addition to improving heart health, eggs do not cause heart disease, stroke, or diabetes. In fact, egg consumption may lower the risk of heart disease in Asian populations.
Legumes
Recent studies have indicated that eating more legumes can benefit the health of the heart. To find the benefits of legumes, researchers studied 70 studies that reported the same findings. They grouped the individuals according to their consumption of legumes, looking for a correlation between legume intake and health outcomes. The findings suggest that eating more legumes can reduce the risk of heart disease and help reduce blood pressure.
Fruits
Eating fruits regularly can improve heart health and reduce the risk of cardiovascular disease. The nutrients in fruits help regulate digestion and lower blood pressure. Several types of fruit fibre, particularly pectin, can lower blood pressure and reduce the risk of heart disease. Additionally, pectin has anti-inflammatory and prebiotic properties. Therefore, it’s a good idea to eat at least four servings of fruits every day.
Fish
Eating fish regularly has many benefits, including lower blood pressure and lower cholesterol. It’s also rich in omega-3 fatty acids, which help reduce inflammation and improve arterial flexibility. Fish is also high in calcium, phosphorus, magnesium, and potassium, making it a good source of protein. According to the American Heart Association, you should consume two servings of fish per week to see these benefits
