Foods that can reduce your risk of heart disease

cardiologist in Karach

What is cardiovascular disease?

Cardiovascular diseases are considered to be the leading cause of death globally. Most deaths are caused by heart attacks, but one-third of these deaths occur prematurely in people under the age of 70. An unhealthy diet, the use of tobacco, and the unnecessary consumption of alcohol contribute to increasing the risk of heart disease. 

Cardiovascular diseases are a set of diseases of the heart and blood vessels and have a coronary heart disorder, rheumatic heart illness, and further conditions. Ending tobacco use, deduction of salt in the diet, consuming more fruit and vegetables, doing everyday physical exercise, and avoiding the toxic use of alcohol can decrease the chance of cardiovascular illness. For better treatment, you can contact the best cardiologist in Karachi.

Your lifestyle, several health conditions, high blood pressure, and high cholesterol can increase your risk of a heart attack. Diets play a central role in heart diseases and help reduce the risk of cardiovascular diseases. Here I am mentioning some useful foods that can improve your heart health.

Whole grains:

Germ, endosperm, and bran are three nutrient-rich parts of the grain.

Whole wheat, brown rice, oats, rye, barley, quinoa, and buckwheat are the common types of whole grains. Advanced carbohydrates raise the risk of coronary heart disease but whole grains are defensive. Whole grains in your diet can fight against heart disease. Research has shown that eating three more servings of whole grains can reduce the risk of heart disease by up to 22%. 


The importance of Strawberries, blueberries, blackberries, and raspberries in heart health can not be denied. Antioxidants are found in berries that defend against oxidative strain and inflammation that contribute to the growth of heart disease. Excessive use of berries can lower several risk factors for heart disease.


Avocados are an invaluable tool for keeping the heart healthy. Research has shown that avocados are very effective for overweight and obese people. Potassium is very important for heart health and is found in avocados. One avocado delivers 975 milligrams of potassium or about 28% of the quantity that you require in a day.

Fatty fish and fish oil:

Fatty fish and fish oil are both high in omega-3 fatty acids and may assist decrease heart illness risk factors, including blood pressure and cholesterol. Another study shows that eating fish over a long period is connected to lower levels of full cholesterol, fasting blood sugar, and systolic blood pressure. 


Walnuts can also be called an excellent source of fiber and micronutrients like magnesium, copper, and manganese. A few servings of walnuts in your diet can assist protect against heart disease. Regularly eating nuts such as walnuts is linked with a lower risk of heart disease 


Beans contain starch that resists poor digestion. Resistant starch has the potential to have a healthy effect on the organs of the gut. Eating beans can lessen particular risk elements for heart disease. A diet high in beans and legumes especially decreases levels of bad cholesterol.

Dark chocolate:

Consuming chocolate while staying within a range may reduce your risk of coronary heart disease, stroke, and diabetes. Dark chocolate is rich in antioxidants Also, chocolate can be high in sugar and calories, which can reject many of its health-promoting effects.


Tomatoes are full of powerful antioxidant properties. Eating two uncooked tomatoes four times per week increases the levels of good cholesterol. Higher levels of good cholesterol can support the removal of the extra cholesterol and plaque from the arteries to maintain your heart healthily and defend against heart ailment and stroke.


There is no doubt that almonds are incredibly nutritious. Vitamins in almonds are beneficial for heart health. Almonds play an important role in improving your cholesterol levels. If you eat 1.5 ounces of almonds every day for 6 weeks you can reduce belly fat and levels of bad cholesterol. 


Garlic is known as a natural remedy and is very useful in the treatment of various diseases. Its powerful medicinal properties can even help improve heart health. The use of garlic can decrease total cholesterol by an average of 17 mg and bad cholesterol by 9 mg in those with high cholesterol. 

Green tea:

Green tea contains polyphenols and is associated with many health benefits. It can perform as an antioxidant to control cell damage, lower inflammation, and defend the health of your heart. Green tea reduces overweight and obesity after 6 weeks of cure. You can consult the best cardiologist in Lahore for satisfactory treatment.

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