Heart disease is one of the most common disorders for people of various ages. It is the number one cause of death among older adults. Heart disease means any issue or deformity with the heart. It is not the same as cardiovascular disease which refers to problems and issues with the circulatory system, blood vessels, and the heart. Types of heart disease include arrhythmia, coronary heart disease, and myocardial infarction. The treatment for heart disease is generally medication or surgery.

Certain foods are heart healthy foods that can help prevent heart disease:

1. Vegetables

As part of a heart healthy diet, eat plenty of vegetables. Dark green leafy vegetables like kale, collard greens, and spinach are rich in vitamins and minerals as well as antioxidants that are critical to maintain heart health. Vegetables are also a good source of vitamin K which protects the arteries and prevents blood clotting.

2. Whole grains

Foods rich in fiber like whole wheat will help prevent cardiovascular disease by helping to lower the risk factors. Whole grains also include brown rice, rye, oats, buckwheat, and barley. The high fiber content can help reduce bad cholesterol and the risk of a heart attack.

3. Berries

Berries are another food that is rich in antioxidants that protect against oxidative inflammation and stress that are major contributors to heart disease. They can reduce many of the risk factors associated with heart disease. Strawberries, blueberries, blackberries, and raspberries are great as a snack or added to meals.

4. Fish

Fish, especially oily fish, is a great source of omega-3 fatty acids. Fish like sardines, tuna, mackerel, salmon, and trout have been proven to have heart healthy benefits. Eating fish at least three times per week can lower diastolic blood pressure. When eaten for longer periods of time, fish can also lower levels of blood sugar, blood triglycerides, cholesterol, and blood pressure.

5. Lean protein

Lean meats and poultry provide protein that is necessary for the good health of the body. These meats are very low in saturated fats and can be consumed several times a week. Poultry and lean meat are also low in calories.

6. Walnuts

Walnuts are also sources of omega-3 fatty acids. They contain fiber and micro nutrients, such as magnesium, manganese, and copper. Adding several servings of walnuts to the diet can protect against heart disease. Walnuts can help lower both total cholesterol and the risk of heart disease.

Making a commitment to have a lifestyle change to a heart healthy diet can be the best decision for decreasing the risk of heart disease and other health issues. Regular exercise is another tool to improve heart health. A daily regimen of physical activity will greatly reduce any risk factors that a person may have. Eat foods that will take care of the heart as well as the rest of the body. If you smoke, quitting as quickly as possible would be in your best interest. Limit alcohol use to special occasions. Make heart health a top priority. Your quality of life and well being depends on it.