What to do if high cholesterol runs in the family?

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Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease. Berries like strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that can contribute to the development of heart disease. Higher anthocyanin intake may reduce your risk of coronary artery disease, including heart attack and hypertension.

Eating blueberries daily may also improve the function of cells that line the blood vessels (vascular function), which help control blood pressure and blood clotting. Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease. Diet plays a major role in heart health and can impact your risk of heart disease, the leading cause of death for adults in the US.

The food you eat can influence heart disease risk factors, including blood pressure, triglycerides, cholesterol levels, and inflammation.

Here are certain foods you should eat to maximize your heart health.

1. Leafy green vegetables - Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants. They are a great source of vitamin K, which helps protect your arteries and promote proper blood clotting. The American Heart Association (AHA) notes that an increased leafy green vegetable intake was associated with more significant benefits to cardiovascular health and a lower risk of heart disease than other fruits and vegetables. Leafy green vegetables are high in vitamin K and nitrates, which can help reduce blood pressure and improve arterial function. A higher intake of leafy greens is associated with a lower risk of heart disease.

2. Whole grains - Whole grains include all three nutrient-rich parts of the grain, including germ, endosperm, and bran. Multiple studies have found that eating more whole grains can benefit your heart health. The AHA recommends eating whole grains rather than refined grains daily, which can reduce your risk for cardiovascular disease, coronary heart disease, stroke, and metabolic syndrome.

Adopting a diet rich in plant-based foods, whole grains, low-fat dairy products, and sodium within recommended limits can help prevent and manage hypertension.

Hope it helps.

Thank you.