Consuming whole, nutrient-dense foods that are low in saturated and trans fats, added sugars, and sodium should be the main focus of a diet that supports cardiovascular health. Following are some general principles:
Emphasis on plant-based foods: Fruits, vegetables, whole grains, legumes, nuts, and seeds are all excellent sources of antioxidants, fiber, and nutrients that can help lower the risk of heart disease.
Pick wholesome fats: Foods like olive oil, avocados, nuts, and fatty fish contain monounsaturated and polyunsaturated fats that can help lower LDL (bad) cholesterol levels and reduce inflammation.
Limit saturated and trans fats: Limit saturated and trans fats because they can raise LDL cholesterol and cause inflammation, both of which can result in heart disease. These fats can be found in processed foods, dairy products, and meat.
Reduce sodium intake: High Sodium intake raises blood pressure, which increases your risk of heart disease. Reduce your intake by staying away from processed foods and salting your meals less.
Avoid added sugars: Too much added sugar consumption raises the risk of heart disease by causing obesity, diabetes, and other health issues.
Drink in moderation: Moderate alcohol consumption is advised because excessive alcohol intake can raise blood pressure and increase the risk of heart disease. Limit your consumption to no more than one drink for women and two for men each day.
Overall, it's critical to place a priority on eating a balanced, varied diet that emphasizes whole, nutrient-dense foods in large quantities while limiting processed and high-fat foods.
Types of food to eat for better cardiovascular health
Making a custom diet plan that fits your needs and goals may also be facilitated by speaking with a registered dietitian or other healthcare professional.
The following specific food categories should be a part of your diet for better cardiovascular health:
Fatty fish: Omega-3 fatty acids, which are abundant in fatty fish like salmon, mackerel, and tuna, can help reduce inflammation and lower triglyceride levels.
Berry: Fruits high in antioxidants, such as blueberries, strawberries, and raspberries, can help reduce inflammation and enhance blood circulation.
Leafy greens: Vegetables high in vitamins, minerals, and antioxidants, such as spinach, kale, and collard greens, can lower inflammation and raise blood pressure
Whole grains: Fiber-rich whole grains like brown rice, quinoa, and oats can aid in lowering cholesterol and enhancing digestion.
Nuts and seeds: Foods high in healthy fats, fiber, and antioxidants, such as almonds, walnuts, and chia seeds, can lower inflammation and raise cholesterol levels.
Avocado: Rich in fiber, monounsaturated fatty acids, and antioxidants, avocados can lower inflammation and raise cholesterol levels.
Legumes: Chickpeas, lentils, and black beans are examples of legumes that are high in fiber, protein, and antioxidants that can help lower inflammation and improve blood sugar levels.
Tomatoes: Lycopene, an antioxidant that can help lower inflammation and raise cholesterol levels, is abundant in tomatoes.
Consider incorporating variety of all these nutrients from the above mentioned foods into your diet for healthy cardiovascular system.