Heart disease is the leading cause of death worldwide. However, a healthy lifestyle can help prevent it. A diet rich in nutritious foods helps lower blood pressure, improve heart function, and reduce plaque buildup.

Eat more fruits and vegetables. A diet rich in fruits, vegetables, whole grains, legumes, and nuts provides fiber, antioxidants, and heart-healthy fats. Plant-based diets, like the Mediterranean diet, have been shown to reduce blood pressure and bad cholesterol.

Cut down on saturated and trans fats. Red meat, butter, cheese, processed snacks, and fried foods are high in saturated and trans fats, which can raise cholesterol. Instead, choose healthy fats found in nuts, avocados, and olive oil. Omega-3s are beneficial for heart health because they help lower triglycerides, improve blood flow, prevent blood clots, and stabilize heart rhythm.

Choose whole grains instead of refined grains. Whole grains like oats, brown rice, quinoa, and whole-wheat bread are rich in fiber, which helps lower cholesterol and supports good digestion. Refined grains like white bread and sugary cereals often raise blood sugar levels, increasing the risk of heart problems.

Reduce salt intake. Eating too much salt can lead to high blood pressure, which accelerates the progression of heart disease. To monitor your sugar and salt intake, read food labels, avoid processed foods, and cook at home regularly.

Eat foods that reduce inflammation and increase blood circulation. In addition to limiting unhealthy fats, salt, and sugar, a heart-healthy diet focuses on whole, natural foods. Include foods like leafy green vegetables, berries, fatty fish like salmon or sardines, garlic, and green tea in your meals. These are packed with nutrients that help blood circulation, reduce inflammation, and maintain good heart function.

Along with a balanced diet, regular physical activity is one of the best ways to reduce your risk of heart disease. Doctors recommend at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. Exercise can improve blood circulation, lower high blood pressure, maintain a healthy weight, and strengthen the heart muscle. Simple habits like taking the stairs, stretching during breaks, or practicing yoga can also make a big difference and benefit overall health.

Le Nguyen (According to Times of India)