A healthy heart begins on a plate. What you eat will show up on your face and matters more than you think.

According to the National Heart, Lung, and Blood Institute, there are certain foods that are right in front of our eyes, and they are known to have a direct impact on our cardiovascular health. 

These choices don’t just fuel the body; they also help lower blood pressure, manage cholesterol, and reduce the risk of heart disease. Think wisely, and act promptly.

Leafy green vegetables

Rich in vitamins, minerals, and dietary nitrates, leafy greens are known to improve arterial function and lower blood pressure. Greens such as spinach, kale, broccoli, and collard greens are rich sources of dietary fibre, which helps in managing cholesterol levels.

You can incorporate either of these daily in your meals in the form of salads, soups, and/or smoothies.

Berries and fresh fruits

Blueberries, strawberries, apples, and oranges, are all loaded with antioxidants, particularly anthocyanins, which reduce bodily inflammation and oxidative stress as well, both of which are key risk factors for heart disease.

Fruits such as oranges provide soluble fiber and vitamin C, which contribute to lowering LDL (bad) cholesterol. As per the NHLBI, fruits should make up a significant portion of our daily intake for enhanced heart health.

Whole grains

They contain fiber, vitamin B, and all the other essential minerals that promote heart function. Unlike other refined grains, whole grains help regulate blood pressure levels and reduce the bad cholesterol levels.

Replace your white bread and pasta with whole-grain versions of both to strengthen your heart health and maintain healthy weight levels.

Nuts, seeds, and healthy oils

Nuts and seeds are both rich in unsaturated fats, fiber, and plant sterols that help reduce cholesterol. Olive oil and avocado provide heart-friendly monounsaturated fats and antioxidants.

Seeds such as chia seeds, flaxseeds, walnuts, and avocados are all foods that support improved insulin sensitivity and weight management when consumed in moderation.

Fatty fish

Fatty fish are a top source of omega-3 fatty acids, healthy fats that reduce blood triglyceride levels, ease inflammation, and prevent irregular heart rhythms.

The NHLBI recommends eating fish at least twice a week. Baked or grilled fish, rather than fried, offers the most benefit without added saturated fat.

Consuming salmon, mackerel, trout, or sardines will help you balance blood lipids and reduce long-term cardiovascular risk.