Heart disease is still number one killer disease in the world; the good news is that there are some foods that can help prevent cardiovascular disease which includes heart attacks and strokes. Apart from eating some of these heart-healthy foods, regular exercise contributes to healthy heart.
Read below to know the type of diet you need to place yourself on for happy living.


POTATOES
Potatoes are very rich in potassium, which helps to lower blood pressure. They are also rich in fiber which can as well lower the risk of heart disease.
OATMEAL
Soluble fiber which lowers cholesterol level is found in abundance in oatmeal. It works as a sponge in the digestive tract and soaks up the cholesterol and gets rid of it from the body.


BLUEBERRIES
All berries which include strawberries, blueberries are good for healthy heart. These berries contain compounds known as flavonoids, anthocyanins which are antioxidants that have the ability to decrease blood pressure.

SALMON
Salmon and fatty fish like sardines and mackerel are good for healthy heart because they contain large amount of omega-3 fatty acids. Trending research shows that omega-3 fatty acids lower the risk of irregular heart beat (arrhythmia) and plaque build-up in the arteries (atherosclerosis) and decrease triglycerides.

DARK CHOCOLATE
Studies showed that daily intake of dark chocolate reduce non-fatal heart attacks and stroke in people at high risk for these problems. Dark chocolate also contains flavonoids like blueberries which help blood pressure, inflammation and clotting.

CITRUS FRUITS
Flavonoids are also found in high amount in oranges and grapefruits. Women who consume high amounts of the flavonoids have a 19% lower risk of ischemic stroke. Vitamin c is also contained in citrus fruits and it helps to lower the risk of heart disease.

SOY
Soy products like soy bean, soy milk and tofu contains high amount of polyunsaturated fats, minerals, fiber and vitamins which are good for your health. Soy product reduces blood pressure and decrease bad cholesterol.

NUTS
Nuts such as almonds, peanuts, walnuts, macadamia nuts, pistachios are very rich in Vitamin E which helps lower bad cholesterol. Some of them like walnuts are also high in omega-3 fatty acids

LEGUMES
Leguminous plants and crops such as lentils, beans and peas are good source of protein with healthy fats. Legumes help to control blood sugar in diabetic patients, thereby preventing complications that may lead to heart diseases

EXTRA-VIRGIN OLIVE OIL
One of the very good sources of monounsaturated fats is olive oil. These monounsaturated fats can help reduce both cholesterol and sugar levels which causes heart diseases.

GREEN TEA
Recent studies proved that people who frequently drink three or more cups of green tea daily have reduced risk of cardiovascular disease and stroke than people who don’t take it. This effect is linked with the antioxidant known as catechins found in green tea.

VEGETABLES
Green vegetable gives an extra boost to your heart because they are very high in carotenoid that acts as antioxidants and free your body of potentially harmful compounds. They are also rich in vitamins and minerals for healthy living.


Avocado
Avocados are very rich in monounsaturated fats that lower the risk of getting heart diseases. They as well, provide the body and heart with healthy fats.

source: http://www.chihealthtipsblog.com/2017/03/heart-healthy-foods.html