Heart-y Healthy Eating: 7 Foods That Can Lower The Risk Of Heart Disease

According to the Centers for Disease Control and Preventions, the leading cause of death in the US is the heart disease, which include heart attacks and strokes. It is advisable that you observe ways on how to make your heart healthy. These involve having regular exercises and eating healthy food.

#WellnessWednesday-The heart is very important, so are the foods that are GOOD for the heart and foods to AVOID!! pic.twitter.com/MLKdlg7jSf

— DDPYOGA.com (@DDPYoga) October 7, 2015

Start treating yourself with heart-healthy food. Health and WebMD listed the following foods that are good for your heart:

1. Salmon

This is the best choice of food that is healthy for your heart, as well as other fatty fish like mackarel and sardines since these are filled with omega-3 fatty acids, which can lower the risk atherosclerosis, a plaque that builds up in the arteries. It also decreases the chance of having arrhythmia (condition where heartbeats are irregular), and lessens the triglycerides, a kind of fat found in the blood.

The American Heart Association suggests eating fish -- especially fatty fish -- at least twice a week. However, if that seems too much of a difficulty, then you can opt to take omega-3 fatty acids in the form of dietary supplements.

2. Oatmeal

Oatmeal is a great source of fiber that can lower the LDL or bad cholesterol. It is also rich in folate, potassium and omega-3 fatty acids. "It also acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbs into the bloodstream," Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program in New York City said.

3. Blueberries & Other Berries

Berries such as blueberries, strawberries and raspberries among others contain antioxidants such as flavonoids and anthocyanin. These compounds lower the blood pressure and increase the blood vessels.

In a recent study, women with ages, 25 to 42 ate over three servings of strawberries and blueberries a week. The outcome showed 32 percent decrease risk of heart attack likened to those who consumed less.

4. Dark Chocolate

According to a study, eating dark chocolate every day can lower nonfatal heart attacks and stroke for people who are at a high risk of heart disease. Dark chocolate is 60 to 70 percent cocoa and has flavonoids that are called polyphenols. This help in lowering your blood pressure prevents blood clotting and inflammation.

5. Soy

Soy has high levels of fiber, minerals, vitamins and polyunsaturated fats. Its protein can decrease the bad cholesterol and can help prevent cardiovascular diseases. Edamame, soy nuts, soy protein bars, tofy and soy milk are a few examples of soy-rich food.

6. Avocado

Avocado contains monounsaturated fats that can lower the cholesterol, much like olive oil. It is also a great source of potassium and antioxidants. What's great about avocados is its versatility -- there are plenty of recipes to choose from that make use of this healthy seasonal fruit.

7. Nuts

Nuts such as walnuts, pistachios, macadamia, peanuts and almonds contain Vitamin E that reduces the LDL or bad cholesterol. Meanwhile, walnut is rich in omega-3 fatty acids which increase your HDL or good cholesterol.