Cardiovascular disease, which can lead to conditions like heart attack and heart failure, is the leading cause of death across the globe, although symptoms can be highly preventable. In fact, most cases of heart disease can be prevented by adopting a heart-healthy diet.
By making a few of these small changes to your diet, you can boost your heart health and significantly lower your risk of cardiovascular disease.
Eat More Nuts, Seeds and Veggies
Researchers from the Institute for Health Metrics and Evaluation at the University of Washington found that a low intake of nuts and seeds accounted for 11.6 percent of cardiovascular disease-related deaths in the last year alone, and a low intake of vegetables accounted for 11.5 percent of those deaths.
These foods are packed full of vital nutrients to help keep your heart healthy, yet they aren’t high in cholesterol like many other protein-rich foods like meat and eggs.
Swap White Bread for Whole Grains
Eating whole grains is an important part of your healthy heart diet because these foods, unlike refined grains, are excellent sources of dietary fiber. Getting enough fiber from whole grains may help to improve your cholesterol and lower your risk of heart disease, obesity and type 2 diabetes.
Limit Salt Intake
Researchers also found that consuming too much salt accounts for around 9% of heart disease deaths in a single year. This is because salt triggers your body to store excess water, which, in turn, raises your blood pressure. As your blood pressure rises, more and more strain is put on your heart, which can eventually lead to heart disease and other health complications.