World Heart Day 2024: 10 Foods To Keep Your Heart Strong And Healthy

World Heart Day, observed annually on September 29, is dedicated to raising awareness about heart health through international events and programmes. The day’s activities focus on educating people about cardiovascular diseases, emphasising early recognition and prevention strategies. These initiatives encourage the adoption of healthier lifestyle habits to reduce the risk of heart disease and promote overall heart health. By spreading knowledge and offering practical solutions, the day aims to inspire individuals to take proactive steps towards preventing cardiovascular issues.

The event was set up in 1999 by the World Heart Federation (WHF) in partnership with the World Health Organisation (WHO).

Here is the list of 10 most heart-healthy foods:

1. Leafy green vegetables:Vegetables, especially green ones such as spinach, kale, and collard greens, are rich in vitamins, minerals, and antioxidants that help to shield arteries and also improve heart health. They are enriched with nitrates that can effectively dilate blood vessels and reduce the stress on the heart.
2. Whole Grains:Whole grain foods like whole wheat bread, brown rice, oats and quinoa are rich in fibre and aid in controlling cholesterol and thus the chances of developing heart diseases. Whole grain foods cut the chances of getting coronary heart disease as compared to foods made from refined grains.
3. Berries:These fruits, such as blueberries, strawberries, raspberries, etc, contain high levels of antioxidants that help to prevent oxidative stress and inflammation, which lead to heart diseases. The daily consumption of berries is inversely correlated with cardiovascular disease risk.
4. Fatty Fish:Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which possess anti-inflammatory properties that help lower blood pressure, reduce triglycerides, and prevent heart rhythm disorders.
5. Nuts and seeds:Tree nuts such as almonds, walnuts and pecans are nutrient-dense foods that contain healthy fats, fibre and antioxidants that are good for the heart. Other seeds, such as chia seed, flax seed, and hemp seed, are also rich sources of omega-3 fatty acids and fibre.
6. Beans and Legumes:Vegetables and other proteinaceous food products, such as black beans, lentils, and chickpeas, are valuable sources of dietary fibre, protein, and antioxidants. They are also beneficial for reducing pressure and cholesterol.
7. Avocados:Avocados are also loaded with monounsaturated fats that are useful in increasing the ‘good’ cholesterol and decreasing the ‘bad’ cholesterol. It also comprises fibre, vitamins and antioxidants that help improve the health of the heart.
8. Tomatoes:Tomatoes are packed with an antioxidant, called lycopene, which decreases the rate of heart attack and stroke. They also contain places with amounts of vitamin C, potassium and fibre.
9. Olive Oil:Unrefined olive oil also contains monounsaturated fats and antioxidants known as polyphenols. It can also assist in reducing blood pressure, inflammation and chances of developing heart diseases.
10. Dark Chocolate:In dark chocolate that has 70% cocoa and above, the product contains flavonols that can help in increasing blood flow, blood pressure and cholesterol. But it should not be taken frequently, especially because it contains saturated fatty acids.