Diet plays a crucial role in maintaining heart health, and adopting a cardiac-friendly diet involves incorporating a variety of nutrient-rich foods. The American Heart Association (AHA) in its yearly Dietary Guideline recommends a diverse range of items that can contribute to cardiovascular well-being. One popular guideline to keep in mind is to “eat the rainbow,” emphasizing the importance of consuming a spectrum of colorful fruits and vegetables, each offering unique antioxidants that support heart protection. Here are 10 foods that should form a central part of your diet if you want to prevent Heart failure or you have even been diagnosed with it:
- Fruits
- Vegetables
- Whole grains
- Oily Fish
- Nuts
- Seeds
- Legumes
- Low-fat dairy foods
- Lean meats
- Olive oil [1]
Fruits
A vibrant array of fruits, such as apples, blueberries, and oranges, not only adds color to your plate but also provides essential nutrients. These fruits are rich in fiber, a key component for heart health, aiding in digestion and cholesterol management.
The dietary fiber in fruits helps regulate blood sugar levels, contributing to overall cardiovascular well-being. A meta-analysis of multiple cohort studies carried out in 2007 showed that a diet high in fruits may reduce the risk of heart disease by improving blood pressure and promoting arterial health. [2]
Incorporating a variety of fruits into your daily meals ensures a diverse intake of antioxidants, supporting your heart health through their anti-inflammatory properties. Whether enjoyed as snacks, added to smoothies, or included in salads, fruits offer a delicious and heart-friendly addition to your diet.
