8 foods to reduce heart disease risk

Here are eight foods that can help reduce the risk of heart disease:

1. Leafy Green Vegetables: Spinach, kale, and other greens are high in vitamins, minerals, and antioxidants. They’re particularly rich in vitamin K, which helps protect arteries, and dietary nitrates, which can reduce blood pressure and improve artery function.

2. Whole Grains: Foods like oats, quinoa, brown rice, and whole wheat contain fiber, which can help reduce “bad” LDL cholesterol levels and decrease heart disease risk.

3. Berries: Blueberries, strawberries, and raspberries are loaded with antioxidants like anthocyanins, which can reduce oxidative stress and inflammation, both of which are linked to heart disease.

4. Avocados: Rich in monounsaturated fats and potassium, avocados can help lower cholesterol and maintain healthy blood pressure levels, reducing heart disease risk.

5. Fatty Fish: Salmon, mackerel, sardines, and other fatty fish contain omega-3 fatty acids, which are known to lower triglycerides, reduce inflammation, and improve arterial health.

6. Nuts: Almonds, walnuts, and other nuts are high in healthy fats, fiber, and antioxidants. They help reduce cholesterol levels and inflammation, promoting heart health.

7. Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, especially polyphenols, which have been linked to reduced inflammation and better cardiovascular function.

8. Legumes: Beans, lentils, and chickpeas are great sources of plant-based protein, fiber, and minerals. They can lower cholesterol levels, regulate blood pressure, and improve overall heart health.

Incorporating these foods into your diet can support heart health and lower the risk of heart disease.