The current stressful lifestyle we lead coupled with erroneous eating habits, genetic predisposition, and other personal factors gives rise to several health conditions, and one of them is heart diseases. The term heart disease includes a number of health conditions such as coronary artery disease, heart rhythm problems, and congenital heart defects, among others. Though the heart defects that one is born with cannot be prevented, other types of heart disease are completely preventable and treatable through some major lifestyle changes.

One of the major ways of preventing heart disease is to adhere to a healthy diet. You’ll have to include foods that promote heart health and dramatically reduce the risks of heart disease. These foods have the ability to influence triglycerides, blood pressure, cholesterol levels, and inflammation, all of which are recognized risk factors for heart diseases.

Foods you should be adding to your daily diet to prevent heart diseases include:

1. Whole grains

There’s a reason why doctors often advise their patients to consume whole grains; whole grains contain the three nutrient-rich part of the grain: germ, endosperm, and bran. As compared to refined grains, whole grains are significantly richer in fiber, which plays a vital role in reducing bad cholesterol. This then decreases the risk of heart diseases. In fact, there are studies that state that regular consumption of whole grains lowers cholesterol and systolic blood pressure, and keeps heart diseases at bay.

2. Leafy green vegetables

Leafy green vegetables like kale, spinach, and collard greens are a rich source of vitamins, minerals, and antioxidants. Also, they contain high levels of vitamin K, which protects the arteries and promotes proper blood clotting. Leafy green vegetables are incredible food options that prevent heart disease since they also contain dietary nitrates that are known to reduce blood pressure, decrease arterial stiffness, and improve the function of the cells that line the blood vessels. Adding leafy green vegetables to your diet will significantly reduce blood pressure and improve arterial function, which will eventually reduce the risk of heart disease.

3. Avocados

Avocados are extremely healthy and are an excellent source of heart-healthy monounsaturated fats that can reduce levels of cholesterol and lower the risk of heart diseases. Also, avocados are rich in potassium, a nutrient that is known to promote heart health. Moreover, avocados are known to reduce bad LDL cholesterol, including the lower levels of small, dense LDL cholesterol, which is associated with the risk of heart diseases.

4. Berries

When it comes to promoting heart health, berries perform the task impeccably. Strawberries, blackberries, blueberries, and raspberries are packed with essential nutrients that play a central role in protecting your heart. Berries are excellent food options to prevent heart disease since they contain antioxidants like anthocyanins, which protect the heart against oxidative stress and inflammation—two major causes of heart disease. Berries also prevent metabolic syndrome, which is a cluster of conditions that are associated with a higher risk of developing heart disease. You can include berries to your diet in the form of a satisfying snack or a delicious low-calorie dessert.

5. Fatty fish and fish oil

There are numerous benefits of adding fatty fish to your daily diet. Fatty fish such as mackerel, salmon, sardines, and tuna are packed with omega-3 fatty acids that are known for their heart-health benefiting properties. Long-term consumption of fatty fish has shown a steady improvement in total cholesterol levels, blood triglycerides, fasting blood sugar, and systolic blood pressure.