The number of cardiovascular diseases is rapidly rising over past few decades. Keeping yourself away from junk and ultra-processed food are the ways to reduce causes of heart attack such as improved blood pressure rate, reduce inflammation and reduce cholesterol. Following are some of the good options that help in keeping your heart fit and well.

Salmon and fatty fishes

Fatty fishes are rich in omega-3 fatty acids. These acids are important to keep the heart in a healthy state. List of fatty fishes includes mackerel, lake trout, salmon, herring, albacore tuna, and sardines. They contain health protective omega-3s including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). They reduce the risk of heart attacks and help in maintaining the heart rhythm.

Oats and barley

Oats and barley contain a soluble fiber known as beta-glucan. It further helps in making your immune system stronger, reduces the body’s insulin response and protects your skin from harmful sun radiations. When it comes to a heart, oats help in reducing bad cholesterol in the body.

Dark leafy vegetables

Your diet should include green leafy vegetables such as spinach, fenugreek, swiss collard, kale, and veggies rich in vitamin A, C, E, and K. Simultaneously, it provides high quantities of calcium, antioxidants, and magnesium. These three elements play an important role in reducing the risk of blood pressure.

Nuts and seeds

Unsalted nuts and seeds contain a high volume of calcium, antioxidants, and magnesium that helps in reducing the blood vessel tightening thus lowering the risk of blood pressure. It improves the heart rate and inhibits bad cholesterol from the body.

Beets

Beets are rich in nitric oxides. They help on opening up the blood vessels and lower the rate of blood pressure. Consuming 500 grams of beet juice regularly can lower the systolic blood pressure within six hours of the time period.

Avocados

According to American Heart Association replacing high saturated fats with an avocado each day can reduce the volume of blood pressure by 13.5 milligrams-per-deciliter. They are rich in monounsaturated fatty acids that lower bad cholesterol and increases the good cholesterol level.

Legumes

A cup of beans, chickpeas, black-eyed peas and lentils contains a high level of soluble fibers that lowers cholesterol as well as triglyceride levels in the bloodstream. They contain just 3 percent of fats. They are rich in essential minerals including copper, manganese, iron, zinc, and phosphorus that are less effective on blood pressure.