Keep your heart healthy with these foods

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Heart disease is caused due to narrowing of the arteries which supply the blood to the heart. The fatty deposits (plaque) on the artery walls start to gradually build up over time and make the arteries narrower with time. Unstable plaque is inflamed and is prone to developing a crack, that can result in blood coming in contact with fatty content. So as an action, the blood will clot to seal the gap resulting in blood clots in the artery. The clots limit the space in the arteries for oxygen supply and cause serious damage to the heart cells. This results in a heart attack. 

Include these heart-healthy foods 

According to a study, one person dies every 34 seconds from cardiovascular disease. Thus, we must take steps toward keeping the heart healthy.  Your diet plays a crucial role in the functioning of the body. Heart health is also influenced by the foods you intake. Certain foods impact your heart’s health. Foods that you intake influence the blood pressure, cholesterol levels, triglycerides, hemoglobin, and so much more in the body.  Following a healthy diet can keep your body healthy. Let’s look at some food items that contribute to heart health: 

Whole grains 

Some common types of whole grains are whole wheat, oats, brown rice, barley, and quinoa. Whole grains can help to reduce the risk of heart disease by up to 30%! The benefits of eating whole grains include a reduction in cholesterol, lower blood pressure, reduce weight, and lower the risk of getting type 2 diabetes by a rate of up to 32%. On the other hand, refined carbohydrates can raise the risk of coronary heart disease. Following a plant-based diet with low-fat dairy products is effective in the prevention of hypertension.   

Green vegetables 

Consuming leafy greens like kale, spinach, and collard greens is nutritious for the body. They supply us with minerals and vitamins plus they are loaded with antioxidants. Most importantly, they are rich in Vitamin K which protects your arteries. They also store dietary nitrates which have scientifically shown to decrease the stiffness of arteries and help in better functioning of cells lining the blood vessels. According to a study, leafy green can reduce the chances of getting heart disease by 16%.  


Berries are delicious and can be eaten as a snack or as a desert. They are rich in antioxidants such as anthocyanins that show protection against inflammation and oxidative stress. All kinds of berries like strawberries, blackberries, blueberries, and raspberries are utterly delicious and supply some important nutrients to your body. So, try adding these lovey berries to your diet and get nutritional benefits combined with a sweet taste.  


Walnuts are enriched with various nutrients like copper, manganese, and magnesium along with fiber. According to research, walnuts can shield your heart from the risk of catching diseases. They contain healthy fat. Walnuts are especially rich in omega-3 fatty acids which are great for heart health. Other nuts like almonds, hazelnuts, and macadamia nuts are also healthy for the heart. You can enjoy nuts in salads and much more. The addition of salt and sugar can lower the heart-healthy.  

Dark chocolate 

Good news for all the chocolate lovers! Dark chocolate is loaded with antioxidants such as flavonoids that keep your heart healthy. Flavonoid is a sub-type of flavonols that lowers the risk of catching heart disease. Thus, it is healthy for heart health. Consuming it in moderation can lower the risk of heart stroke, coronary heart disease, and diabetes. Opt for high-quality dark chocolate with a minimum cocoa content of 70% and regulate the intake. Consuming chocolate with high amounts of sugar and fat can cancel out the health benefits of the actual product.

If you are facing any serious health issues such as heart disease, then we advise you to contact your doctor before making any changes as some medications are affected by the food items. Also, always authenticate your medicine before consuming it to stay safe from the side effects of false medications. The Supply chain Management in Healthcare needs to be regulated so that the sale of fake medicines can be put to a halt.  

Final Note: 

What you eat influences your body so much. It had effects on every function of the body such as blood pressure, cholesterol levels, and triglycerides. Thus, there is a deep relationship between diet and heart diseases. A well-balanced diet paired with regular exercise can help you stay healthy and keep your heart healthy. Including heart-healthy foods keeps your body healthy and keeps body in a good shape. If you are under a certain medication then kindly consult your doctor before making any changes in your diet. Before consuming medicines, authenticate fake medicines and stay safe from harmful fake medicines. 

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