Heart disease is the No. 1 killer in America. While the prevention of heart disease was fairly difficult a few decades ago, we know that your diet and a healthy lifestyle will play a huge role in keeping your heart healthy.

 

For someone who already has heart disease, the right diet is even more important. It can slow or sometimes reverse the narrowing of the heart’s arteries and help avoid further complications.

 

The most important steps in preventing heart problems from a diet perspective are always the same:

 

– lower LDL (”bad”) cholesterol

– lower blood pressure

– lowers blood sugar

– lose weight if you are overweight

 

While all these steps might require bigger changes in your diet than just adopting a few foods, the following options can do their part in getting you on the right track.

 

 

 

Salmon and other types of fatty fish contain large amounts of omega-3 fatty acids, which lower the risk of plaque build-up in the arteries and irregular heartbeat. Most people are recommended to eat fish twice a week but if this is not an option for you, think about supplementing Omega-3 fatty acids through fish oil capsules.

 

 

 

Oatmeal is high in soluble fiber, which potentially lowers cholesterol and works like as a sponge in your GI tract. Basically, oatmeal soaks up the cholesterol making it unavailable for the bloodstream.

 

Make sure avoid instant and flavored oats as they are often high in processed sugar. You want to go with old-fashioned oats without added sugar, or if you don’t like oatmeal, other types of minimally processed whole grains like bread or pasta.

 

 

 

Citrus fruits like oranges and grapefruits can lower your risk of ischemic stroke (caused by a clot). Not only that but they are also packed with vitamin C, which will boost your health and reduces the risk of heart disease.

 

You probably want to opt for the whole fruit instead of citrus juices as they often contain added sugar and aren’t nearly as filling. Also, talk to your doctor about grapefruit products that might interfere with your cholesterol-lowering drugs.

 

 

 

Avocados and olive oil provide the body and heart with healthy monounsaturated fats. These lower heart disease risk factors like cholesterol, while also being high in antioxidants and in potassium. I like my avocados on a slice of whole grain bread, but you can also eat them on their own or blended into guacamole.