Dietary habits for maintaining heart health

Maintaining a healthy diet is a critical factor in preventing heart disease, strokes, and heart attacks. Studies suggest that between 80% and 90% of such cardiovascular events can be avoided through a healthy lifestyle, which includes regular exercise, avoiding smoking and excessive alcohol, and managing weight.

Key foods recommended for heart health include:

• Whole grains and oats: These provide fiber that helps keep blood vessels flexible and can lower LDL cholesterol levels. • Green vegetables: Leafy greens like spinach and kale are rich in nitrates, which help lower blood pressure and improve vascular function. • Fatty fish: Salmon, sardines, mackerel, and herring are excellent sources of omega-3 fatty acids, which protect the heart and reduce blood lipids. Plant-based alternatives include flaxseeds, chia seeds, and walnuts. • Berries: Blueberries, raspberries, strawberries, and blackberries provide essential vitamins, fiber, and secondary plant substances. • Nuts: Small portions of unsalted nuts, such as walnuts and almonds, offer valuable fats, proteins, and minerals. • Legumes: Lentils and other legumes contribute to satiety and strength.