Title: Top 10 Food for heart heatlh

Intro : Keeping your heart healthy is about more than avoiding fast food and overly processed
chow. You can also pump up your heart’s health by choosing foods that will help reduce
cholesterol, lower blood pressure and reduce inflammation.
1. Leafy greens
Leafy green is great source of vitamin K-1 which may help to keep heart healty and so
dietary pattern rich in leafy greens can reduce risk of cardiovascular disease.
2. Wheat
Wheat is a whole grains contain intact starchy endosperm, germ, and bran. Eating
whole grains instead of refined grains has been shown to improve cardiovascular risk
factors
3. Soybeans
Soybeans (including edamame and tofu), other beans, lentils, chickpeas, and split peas
are common types of legumes. These plant foods are not only rich in protein, but they
are also good sources of fiber. Consuming soybean can help to reduced levels of total
cholesterol, triglycerides, and low density lipoprotein (LDL) cholesterol in the blood
so it can’t reduce the risk of cardiovascular disease
4. Fish
Fish are rich of essential fat such as Omega-3. Dietary patterns containing fish and
seafood are consistently associated with lower CVD risk Some studies have
concluded that 2 to 3 servings of fish per week is associated with a lower incidence of
all-cause mortality, CVD, stroke, and heart failure.
5. Beets
Beets are contains nitric oxide, which studies show can help open blood vessels and
therefore lower your blood pressure. In fact,  small study of Australian men and
women found that drinking 500 grams of beet juice significantly lowered systolic
blood pressure.
6. Avocados
Avocados are a rich source of monounsaturated fatty acids, which can lower both
your total cholesterol and your “bad” cholesterol (LDL) while maintaining your
“good” cholesterol (HDL) levels that can reduce risk of cardiovascular disease.
7. Legumes
Legumes is recomended because of their high levels of soluble fiber, which is known
to lower both cholesterol and triglyceride levels in the bloodstream.
8. Olive Oil
Olive oil is rich in monounsaturated fatty acids and has been shown to reduce blood
pressure and both bad cholesterol and triglycerides while increasing good cholesterol.
9. Minimally processed food
Vegetable, fruits, grains and beans fall into this category. They are not contain
flavoring, colorant or bulking agent that can increase risk of obesity, diabetes and
hypertension.
10. Low salt diet
In general, there is a direct, positive relationship between salt (sodium chloride) intake
and blood pressure. High blood pressure can lead to hypertensive heart disease.
Finally, a heart-healthy diet should just be part of an overall heart-healthy plan that includes
exercise, weight loss, stress reduction and not smoking

Reference :
Kris-Etherton P, Rebholz C et al. 2021 Dietary Guidance to Improve Cardiovascular Health: A
Scientific Statement From the American Heart Association. Circulation. 2021;144(23).

Jayedi A, Shab-Bidar S. Fish consumption and the risk of chronic disease: an umbrella
review of meta-analyses of prospective cohort studies. Adv Nutr. 2020;11:1123–1133