Oily fish was chosen as one of the healthiest foods for the heart. Fitness and health08 January 2025, 06:00

oily fish. Salmon, mackerel, sardines and canned tuna contain heart-healthy omega-3 fatty acids. These substances reduce inflammation, lower blood pressure and triglyceride levels. These are all essential components of maintaining a healthy heart, says Patricia Bannan, MS, RD, RDN. He recommends initially alternating two types of oily fish in your weekly diet.

leafy greens. It’s also a source of heart-supporting antioxidants, notes Leslie Bonci, MPH, a Pittsburgh-based sports nutritionist, registered dietitian nutritionist, and member of the American Dietetic Association. Spinach, kale, chard are rich in potassium, which regulates blood pressure, as well as nitrates, which improve the functioning of blood vessels. These foods are also rich in fiber and magnesium, which are linked to better heart function.

legumes. Bannan and Bonci agree that legumes are a nutritious source of energy because of their cholesterol-lowering soluble fiber. These are so effective that one study found that people who regularly ate legumes were less likely to develop cardiovascular disease or coronary artery disease.

Olive oil. This product is rich in monounsaturated fats and antioxidants that fight inflammation and reduce “bad” cholesterol. Studies have shown that a diet rich in olive oil can reduce the risk of heart disease by 16% and type 2 diabetes by 22%.

soy products. They contain high-quality protein and heart-healthy isoflavones. Scientific research confirms this.

whole grain. If you want carbohydrates, don’t hesitate to turn to products made from 100% whole grains. They are rich in fiber and antioxidants. These substances help lower blood pressure and “bad” cholesterol levels and fight inflammation.

News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.