Our heart is the body’s main engine, and what we put on our plate directly affects how it functions.

Nutrition is one of the key factors in preventing cardiovascular disease. Even small changes in your diet can have a big impact: they strengthen blood vessel walls, lower “bad” cholesterol levels, and reduce the risk of hypertension and heart attacks.

And the good news? These foods are not only healthy — they’re delicious!

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What to include in your daily diet:

Avocados
Rich in monounsaturated fats, which help lower LDL (“bad” cholesterol) and increase HDL (“good” cholesterol). Also high in potassium — essential for maintaining healthy blood pressure.

Fatty fish (salmon, mackerel, sardines)
Packed with omega-3 fatty acids, which reduce inflammation, lower the risk of blood clots, regulate heart rhythm, and support blood vessels.

Nuts, especially walnuts
A great source of magnesium, vitamin E, and antioxidants. Help regulate blood pressure and support heart muscle function. Just a handful a day is enough.

Broccoli and leafy greens
High in fiber, vitamin K, and folic acid — all of which support clean arteries and arterial elasticity.

Tomatoes
A source of lycopene — an antioxidant that helps lower cholesterol and protect blood vessels from damage.

Berries
Blueberries, strawberries, raspberries — rich in polyphenols that reduce inflammation and strengthen blood vessels.

Oatmeal and whole grains
Contain soluble fiber that helps remove excess cholesterol and improves digestion, reducing strain on the heart.

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Important to remember:
Consistency is key. Even the healthiest foods only work when eaten regularly. You don’t need to change everything at once — start with a couple of adjustments each day, and your heart will thank you ❤️