Lifestyle and dietary choices play a huge role in regulating the heart health. Eating the right kind of food helps keep cholesterol levels under control, avoid obesity, high levels of sugar, or high blood pressure, among other conditions. Given below are some of the top foods to prevent heart diseases, provided they are a part of one’s regular diet. For individuals who believe they might be at greater risk of the condition, it is advisable to consult a doctor and follow a diet chart based on their recommendations.

Top 10 foods to help prevent heart diseases:

Salmon and tuna
Rich in omega-3 fatty acids, which are healthy fats that protect the heart, lessen the rhythm disorders of the heart and lower blood pressure, these types of fish must be a part of the diet to prevent heart diseases. They even help reduce inflammation and lower the level of triglycerides. Two servings of baked salmon is recommended in a week, alongside a salad and herbs instead of potatoes. Tuna, especially white tuna is also rich in omega-3 fats. Grilled tuna with lemon and herbs is a healthy, delicious meal that one can have regularly.

Black beans
Tender black beans which have nutrients like folate, antioxidants, and magnesium is a heart-healthy food. The fiber in black beans helps to control cholesterol and blood sugar. It can be added to soups, salads, or had in the form of a curry. If you are having tinned beans, rinsing would help to remove excess salt.

Olive oil
Olive oil has healthy fats that help lower cholesterol levels. It can thus be used as a substitute for saturated fats. The antioxidants in olive oil help to protect blood vessels. It can be used to roast vegetables, as part of a salad or meat dressing, or even with bread. Using fresh, cold-pressed olive oil is recommended.

Walnuts
Having walnuts regularly protects arteries in your heart from inflammation and reduces cholesterol. This food item has omega 3 fats, fiber and plant sterols (fatty acids that occur naturally in fruits, vegetables, and nuts). Walnut oil also can be used in salads.

Almonds
Almonds have plant sterols, healthy fats, and fiber. It is one of the top foods to prevent heart diseases as having a few almonds every day reduces bad cholesterol. The nut has a creamy flavor when toasted and can be added to desserts, meals, soups, and salads.

Tofu
Tofu has fiber, healthy minerals and fats. It can be grilled or stir-fried with other vegetables, added to soups, or had grilled with some olive oil and seasoning. It is a great source of vegetarian soy protein. Tofu helps in protecting against many health disorders such as diabetes and heart disease.

Sweet potatoes
Sweet potatoes have a low glycemic index and do not harm your sugar levels. This food item is rich in vitamin A, lycopene and fiber. A better substitute for regular potatoes, they are also rich in potassium, which keeps sodium levels in check. It thus helps in lowering blood pressure and protecting the heart.

Swiss chard
This is a dark green leafy vegetable that is rich in magnesium and potassium and helps to control blood pressure. Swiss chard contains fiber, vitamin A and antioxidants like lutein. It can be had as a side with grilled meat or fish.

Barley
A whole grain that you can use instead of rice, the fiber content in barley can lower sugar and cholesterol levels. It is extremely nutritious and can also be added to soups and stews.

Oatmeal
A bowl of oatmeal keeps your blood sugar levels in check and also lowers the cholesterol level. Slow-cooked oats are a healthier option as compared to instant oats. One of the top foods to prevent heart diseases, it can be used to make pancakes and other dishes that require flour traditionally.