Just know how to reduce heart risk by this foods.

Reduce your risk of heart disease with these 6 healthy foods, according to a new study recently published in the European Heart Journal examined the relationship between diet, cardiovascular disease and mortality in 80 countries. The study evaluated five independent studies involving 245,000 people worldwide that used the Prospective Urban Rural Epidemiology (PURE) study design. Researchers have identified six types of foods associated with longevity.

Fruits, vegetables, nuts, legumes, fish, and whole dairy. The results showed that people who ate larger amounts of these food groups had a lower risk of heart disease and death, particularly in low-income countries. Here are the recommended daily portions of each food group and easy ways to incorporate them into your diet.

Fruits: 

One study suggests eating 2?3 servings of fruit per day to reduce the risk of heart disease. Blueberries, papayas and red grapes are particularly good for heart health. You can start the day with a helping of fruit by trying to match oatmeal with berries or a grape smoothie.

Vegetables:

Including 2?3 servings of vegetables in your daily diet helps regulate blood sugar and blood pressure, reduce inflammation, and boost the immune system. Add veggies to every meal, like a 10-minute spinach omelette for breakfast, a veggie sandwich for lunch, and an extra salad for dinner.

Legumes:

Consuming 3?4 servings per week of beans and legumes can help lower cholesterol due to their soluble fiber content. Choose from a variety of pinto, black, kidney or cannelloni beans and add a serving to your diet every other day.

Nuts:

Nuts are an excellent source of protein, antioxidants, and healthy fats. Eating a handful of nuts a day promotes heart health and can help with weight loss. Incorporate nuts into your meals with recipes like broccoli and almond salad with cranberries, energy balls with peanut cake, or chicken stew with kale and peanuts.

Fish:

Eat 2? 3 servings of fatty fish per week to reap the benefits of lean protein and omega-3 fatty acids, which reduce the risk of cardiovascular disease, lower blood pressure, reduce inflammation, and improve cognitive function improve. Sample salmon recipes or enjoy snacks like sardines on crackers. 

Full-Fat Dairy:

Contrary to previous beliefs, research suggests consuming 14 servings of full-fat dairy per week to support heart health and reduce the risk of heart disease. Whole grain dairy products, especially fermented foods like yogurt and kefir, are a gut-healthy, high-protein food group. Enjoy full-fat yogurt with fruit and granola, or try chocolate-strawberry Greek yogurt for dessert or a nutritious snack.

At the end maintaining a balanced diet is essential to reduce the risk of heart disease and mortality. If you're not sure where to start, the Mediterranean diet and the DASH diet are healthy options that incorporate these six recommended foods into your meals without being overly restrictive.