According to World Health Organisation (WHO) fact, cardiovascular diseases (CVDs) remains the number one killer globally and out of 17.9 million premature death in a year, 37% accounts for CVDs. The major cause of these high mortality is linked to our lifestyle and eating habits. 

We can change our habits such as quitting alcoholism and smoking, doing regular physical activities can help in reducing the probability of heart failure by some degree however, the key lies in the eating habits.

We have always known that some food may help in reducing the risk of heart and certain vascular disorders however its very difficult to change the eating patterns in favour of health.

Some of the best food which may help in reducing the risk of CVDs are illustrated along with benefits of its favourable constituents.

Green and Leafy Vegetables

Fresh vegetables are rich in vitamins and minerals which regulated the functioning of vital organs such as heart. It is also loaded with antioxidants which reduces the toxicity from our body and regulates proper organ health.

Some vegetables are also rich in vitamin K which helps in blood clotting and vascular health and prevents against any vascular related disorders.

Several studies have found out that regular consumption of green vegetables helps in reducing the heart diseases by 16%.

Green vegetables are rich sources of fibre which modulated the metabolism and maintains the proper hygiene for gastrointestinal and renal organs which moderates the production and absorption of varieties of enzymes which may help in preventing heart diseases and several other disorders.


 Berries are rich source of vitamin C and fibre and lacks in fats which makes it ideal food to prevent heart and vascular disorders. It is also rich in antioxidants like anthocyanin which prevents against inflammation and protects from vascular disorders.

The rich vitamin C content in berries like blueberries, raspberries, strawberries and blackberries prevent to be effective immunity boosters which prevent several viral, bacterial and fungal infections and provides faster wound healing process.

Researches have cited the effect of berries extracts in lowering the bad cholesterol (LDL) which regulates blood pressure and prevent any vascular diseases.

Berries are rich in fibre which makes it perfect ingredient against the metabolic syndromes. People with metabolic syndrome, shows reduced symptoms of disorders after consumption of berries and its extracts. 


Unlike other fruits, avocado is loaded with mono-saturated fats and low in carbohydrates which makes it the best fruit for heart patients. It can be consumed in the form of fruit, salads and smoothies.

Avocado helps in reducing the important markers of high blood pressure and LDL ‘Bad Cholesterol’. This prevents the case of high blood pressure and have reduced chance of any vascular diseases. 

Moreover, the mono-saturated fats present in avocado helps in maintaining the HDL ‘Good Cholesterol’ levels within the range.

In addition to all these, avocado is rich in potassium, fibre and antioxidants which helps in preventing any metabolic disorders and toxicity caused my oxidation process.

Whole Grain

We always run behind the fancy stuff such as polished and processed food grain without knowing very important fact that polishing and processing reduces large quantity of nutrients from the grain. We should prefer whole grain than the polished and processed one.

Whole grain is rich in fibre compared to processed grain and helps in reducing the blood pressure and bad cholesterol hence reduces the risk of heart diseases.

Several studies have found out that the daily intake of whole grains such as oats, rye, quinoa, barley, buckwheat, brown rice may help in reducing the blood pressure and risk of health diseases by almost 25%.

There are varieties of product available in the market claiming whole grain products however some words like multigrain may not provide the conformity of whole grain.

Fatty Fish

Fatty fish are rich source of omega-3 fatty acids which helps in lowering the blood sugar, reducing risk of heart diseases and preventing diabetes. Some of the fatty fish are salmon tuna and mackerel.

The prolonged consumption of fatty fish may help in reducing the triglyceride level, the total cholesterol level and blood sugar markers. The total cholesterol markers are associated with vascular diseases while blood sugar is linked with diabetes.

If you are afraid of mercury, then you can prefer the small fishes like sardines which have extremely low probability of toxins bioaccumulations.

In case people are unable to access seafood either due to unavailability or sea food allergy, individuals can choose for fish oil supplements available in the market.

Nuts and Seeds

Nuts and seeds are rich in essential vitamins, minerals, fats and antioxidants which have multiple benefits across varieties of disorders. It helps in reducing the symptoms of high blood pressure and vascular diseases.

The daily servings of nuts and seeds may help in reducing the bad cholesterol (LDL), stress and inflammation. This helps in reducing the risk of several vascular diseases. 

The nuts and seeds are loaded with omega-3 fatty acids which helps in function of heart diseases and reducing the risk of heart failure.

Some people may have allergies with tree nuts however seeds may act as good supplements of omega-3 rich snacks.


Legumes and lentils are rich source of fibre, protein and antioxidants which have positive effects on heart health and health in general.

Daily consumption of beans, chickpeas, lentils, peas helps in lowering the low-density lipoprotein (LDL) or the bad cholesterol which is key factor behind heart failure and several vascular diseases.

Eating beans also helps in reducing the high blood pressure and vascular inflammation which causes heart failure in extreme cases.

Dark Chocolates

Dark chocolate is rich in antioxidants like flavonoids which helps in reducing the of heart diseases and removing by products of oxidation.

Studies have shown that the people who consumed dark chocolate often have less risk of artery calcification which is the major source of vascular diseases and heart failure.

Chocolates also contain cocoa butter which may have detrimental to heart health. Other properties such as high sugar and calories makes it less preferable diet against heart diseases.

Green Tea

Regular consumption of green tea helps in reduction of low-density lipoproteins by some degree which is the major cause of artery blockage and heart failure. However, there isn’t any specific guideline regarding the amount of consumption on daily basis to prevent this mishap.

Green tea may also be linked with reducing risk of high blood pressure which makes heart to work excessively and prevent any heart failure.

It has antioxidants which helps in reducing the oxidants from the body and it helps in improving the metabolism and prevents against any metabolism syndrome.


Amino acids such as homocysteine is linked with heart-related symptoms. Regular consumption of asparagus, which is natural source of folate, helps in reducing this amino acid in our body and in turn protects against heart diseases.


Neither food nor physical activities alone can prevent the heart and other vascular diseases however, the perfect harmony between two can help in minimising the risk by greater degree. The food illustrates above definitely going to help in reducing the risk moreover little doctors’ advice regarding food items may be helpful in avoiding any fatality caused by heart failure.