Heart disease can be considered public health enemy number one in the U.S. due to how common it is. Chances are, you know a person or two who is suffering from heart disease. According to medical reports, the most common cause of heart disease is atherosclerosis.

Atherosclerosis occurs due to the buildup of plaque which is caused by a poor diet, stress or excessive smoking. Plaque buildup in the arteries restricts blood flow to and from the heart, putting significantly more stress on that organ to pump harder so as to push blood through the obstructions.

Despite how widespread heart disease is, it is preventable. Adopting a healthy and active lifestyle is enough to lower your risk of heart disease. Cleaning up your diet by avoiding processed foods rich in trans fats and sugar is also good not only for your heart, but also for your overall health. Trans fats are not easily digested inside the body, while sugar is associated with inflammation of the circulatory system — a contributor to atherosclerosis.

The best foods to eat for a heart-healthy diet

Supercharge your diet by eating fiber-rich foods that also contain healthy fats. Fats like omega-3s can support the health of your heart and of your blood vessels. Here are 12 heart-healthy foods that can help prevent heart disease:

• Fresh fruits — Fruits are full of fiber, vitamins and antioxidants that can keep your heart healthy and prevent damage to your circulatory system.
• Black beans — Another fiber-rich food, black beans also contain potassium and other vitamins that promote cardiovascular wellness.
• Mackerel — This fatty fish is a great source of omega-3s, which can lower blood pressure and keep blood vessels elastic. Mackerel is also a good source of vitamin D, which helps lower blood pressure.
• Spinach — This dark leafy green contains a compound called nitrite which helps widen clogged arteries and improves recovery from heart attack and stroke.
• Avocado — The heart-healthy properties of avocados are no secret. Rich in monosaturated fats as well as potassium, avocados can help lower blood cholesterol and regulate blood pressure.
• Nuts — Besides monosaturated fats, nuts also contain an abundance of protein, fiber and antioxidants that make them the perfect, heart-friendly snack.
• Flaxseed — A famous superfood, flaxseed is rich in omega-3s, fiber and plant compounds that serve as antioxidants.
• Green tea — This popular beverage helps lower cholesterol levels and is known to widen the arteries, which reduces the risk of blood clots.
• Sunflower seeds — Sunflower seeds contain vitamin E and folate, nutrients that benefit the heart. They also contain phytosterols, which can lower blood cholesterol levels.
• Garlic — Rich in antioxidants, garlic also contains allicin, a natural blood thinner that can prevent blood clots from forming.
• Cayenne peppers — Cayenne peppers contain a compound that helps maintain healthy cholesterol levels, manage inflammation and improve blood circulation.
• Lentils — Another great source of fiber and folate, lentils are great for improving heart health.

Studies have confirmed the benefits of adopting the Mediterranean diet, particularly when it comes to cardiovascular health. It is, after all, rich in naturally heart-friendly ingredients like nuts, whole grains, fruits, vegetables and fish. The Mediterranean diet can help lower cholesterol levels and aid in weight loss, which are both important for heart disease prevention. In addition, the Mediterranean diet also helps prevent Alzheimer’s disease, diabetes and some types of cancer.

Heart disease: Silent but deadly

Heart disease is the leading cause of death in the U.S. and can strike anyone regardless of age or gender. According to a 2017 update from the American Heart Association, heart disease is responsible for one in seven deaths in the country — a total of 360,000 deaths a year. Meanwhile, 790,000 cases of heart attacks are recorded each year.

Risk factors for heart disease include smoking, physical inactivity, poor nutrition, unhealthy weight, high blood pressure, cholesterol and diabetes. Health experts point to a combination of dietary changes and regular aerobic exercise as a powerful combination that can help stave off this dreaded and fatal disease.

Visit Superfoods.news to learn more about heart-healthy foods that you can add to your diet.

Sources:

MayoClinic.org

TheHeartySoul.com

DailyMail.co.uk

LiveStrong.com

Health.Harvard.edu