Statistics are showing that the number of people that suffer from different forms of heart disease is rising exponentially around the world. It is very alarming that people are not giving enough attention to their heart health. Most people do not have a proper diet plan that helps in maintaining a healthy heart.
Many health experts and dieticians recommend following a plant-based diet for improving your overall health. Plant-based foods are rich in several nutrients that will promote a healthy heart and many of the body functions.
Here is the list of some of the plant-based foods that can improve your heart health.
Oats, brown rice, wheat, barley, quinoa, etc. are some of the most common whole grains that we include in our plant-based meals. The main advantage of whole grains is that it is rich in fiber that can lower the levels of LDL cholesterol in your body and decrease the risk of developing heart diseases. A recent analysis of multiple studies has revealed that the risk of heart diseases was decreased by 22% in participants who ate three servings of whole grains daily.
Among the plant-based foods, avocados are considered the best source of monounsaturated fats that can improve your heart health. Monounsaturated fats can reduce the LDL cholesterol levels in your blood very effectively. Many studies show that high levels of LDL cholesterol levels are linked to an increased risk of heart diseases. Moreover, avocados are also rich in potassium that is very essential for maintaining heart health. Around 975 mg of potassium is present in just one average-sized avocado. It was found that the risk of stroke will be reduced by 15% when you include avocado in your diet.
Leafy Green Vegetables
Leafy green vegetables are packed with nutrients like antioxidants, vitamins, minerals, etc. Vitamin K present in most of the leafy green vegetables can protect your arteries and promote blood clotting. The high levels of nitrate also allow them to lower the blood pressure and decrease the arterial stiffness.
Walnuts are some of the best plant-based sources of fiber and several micronutrients. Many studies have revealed that adding walnuts to your plant-based diet will help in lowering the risk of heart disease. A recent study looked at 365 participants and found that consumption of walnuts on a daily basis can easily lower LDL cholesterol levels.