Foods that reduce cardiovascular risk
ET Online
Aug 29, 2025
Leafy greens
Leafy greens deliver nitrates, potassium, folate, and polyphenols that support blood pressure and vessel health; add a handful to omelets, dals, sandwiches, or grain bowls daily.
Image Source: canva
Berries
Berries provide flavonoids tied to improved vascular function and inflammation profiles; mix blueberries or strawberries into yogurt, oats, or smoothies five days a week.
Image Source: canva
Extra‑virgin olive oil
EVOO’s monounsaturated fat and polyphenols are central to Mediterranean patterns linked to lower cardiovascular events; replace butter and refined oils with 1–2 tablespoons at meals.
Image Source: canva
Fish (omega‑3s)
Two weekly servings of fish supply EPA/DHA associated with lower coronary and arrhythmic risk; use tinned sardines or salmon for quick lunches when time is tight.
Image Source: canva
Nuts and whole grains
A small daily handful of nuts and a switch to intact whole grains associate with better lipids, glycemic control, and lower cardiovascular risk when replacing refined carbs.
Image Source: canva
Beans and legumes
Legumes improve LDL cholesterol and glycemic markers that drive heart risk; cook dal or chana twice weekly, add a cup of beans to soups and salads.
Image Source: canva
Thanks For Reading!