Dieticians always advise that a healthy diet can also do your heart a whole lot of good. In a study, it was shown that up to 70 per cent of heart disease cases are preventable with the right food choices. You can definitely reduce your risk of developing cardiovascular diseases by eating certain foods every day. Here are some good choices of fruits you will find heart-healthy.
Berries: A study conducted by researchers at Harvard University found that women who ate at least three servings of blueberries and strawberries per week had a lower risk of having a heart attack. Berries, such as blueberries, strawberries, raspberries and blackberries, contain anthocyanin, which helps improve blood flow to the heart and guards against plaque build-up.
Potatoes: There is no reason to shun potatoes. Studies have revealed that as long as they are not deep fried, potatoes can be good for your heart. They are rich in potassium, which can help lower blood pressure. And they are high in fibre, which can lower the risk for heart disease.
Vegetables: Dark leafy green vegetables, which include salad greens, spinach, collard greens, turnip greens and mustard greens, provide many health benefits. Spinach especially is high in magnesium, which may help with blood pressure control, thereby promoting heart health.
Bananas: Bananas are a great dietary source of potassium. One medium-sized banana (118 grams) contains 9% of the RDI. A potassium-rich diet can help lower blood pressure, and people who eat plenty of potassium have up to a 27% lower risks of heart disease, experts say.
Carrots: Studies show that diets high in carotenoids are associated with a lower risk of heart disease. The regular consumption of carrots also reduces cholesterol levels because the soluble fibres in carrots bind with bile acids.
Tomatoes: Tomatoes are a good source of the antioxidant lycopene. Lycopene is carotenoids that may help get rid of bad cholesterol, keep blood vessels open, and lower heart attack risk. And, because they are low in calories and low in sugar, they don’t detract from an already-healthy diet.
Avocado: By eating avocados regularly you are giving your heart a lot of what it needs to be at its best. They are rich in the monounsaturated fats that may lower-heart disease risk factors, such as cholesterol. They are also high in antioxidants and in potassium, according to research.