Heart diseases account for nearly one-third of all deaths worldwide. The Indian Council of Medical Research (ICMR) said that cardiovascular ailments account for nearly 17 percent of all deaths in the South Asian countries and around 10 million people die in India every year.

Diet plays a major role in heart health and can affect your risk of heart diseases. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.

Here are some foods that you should be eating to maximize your heart health. When you eat these to foods with less salt and fat, you are making a heart-healthy choice. These foods with some spices are delicious ways to eat heart-smart.

1. High Antioxidant Foods include all kinds of fruits (berries and dark color grapes), vegetables (Broccoli, spinach, carrots, and potatoes. artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens and kale), cereals, dry legumes, chocolate, and beverages, e.g., tea, coffee, or wine.

Antioxidants help protect against oxidation and free radical damage in tissues by neutralizing excess free radicals that eventually induce oxidative stress and degenerative diseases. Health disorders that are linked to oxidative stress and free radicals include cardiovascular disease, stroke, atherosclerosis, organs ischemia and reperfusion injury, gastrointestinal dysfunctions, cancer, ailments related to AIDS, diabetes mellitus, obstructive sleep apnea, hemorrhagic shock, altered gene expression, hypertension, neurodegenerative diseases (Alzheimer’s disease and Parkinson’s disease), rheumatoid arthritis, osteoporosis, cataracts and some of functional declines associated with aging. Antioxidant diet is more effective than the antioxidative vitamins.

2. High in Fibers foods comprises of fruits eaten with their skins (Apple, Pears, Raspberries, etc.), vegetables (Broccoli Flowerets, Brussels Sprouts, Asparagus, legumes, and whole grains. Dietary fiber you get from supplements, fruits, vegetables help to move and remove the waste in your digestive system and other health benefits. 

3.  Salads include broccoli, cabbage, carrots, cauliflower, celery, cucumbers, endive, escarole, green onions, lettuce, mushrooms, peas, bell peppers, chili peppers, radishes, romaine, spinach and tomatoes. Nuts and seeds are a great way to add protein to a salad.  Other salad fixings like croutons, salad dressings and cheese make it tastier. Salad vegetables can be cooked right on the grill as a side dish. Salads provide enough fiber, vitamins, and minerals and help lose weight and reduce blood pressure.

4. Fruits plates and Juices with pulp include Apples, Oranges, Grapes, Strawberries, Blueberries, Pineapple, Melon, Kiwi, Guava, Pomegranates etc. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide health-boosting antioxidants, including flavonoids. Eating fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes.

5. Oats and oatmeal contain soluble fiber and is the best cholesterol-lowering breakfast food. In India oats are also known as 'Jaie'. Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and "bad" LDL cholesterol) and helping with weight control. Oatmeal has a host of vitamins and minerals.

6. Leafy Green Vegetables such as kale, spinach, Swiss chard, and bok choy are high in vitamins, minerals, and fiber but low in calories. Adding a variety of greens to your diet may help boost brain health and lower your risk of heart disease, cancer, and high blood pressure.

7. Sprouts also have benefits for your heart. That is mainly because sprouts may reduce risk factors for heart disease, such as high blood cholesterol levels. Sprouts are jam-packed with fiber, vitamins and minerals. Sprouts help you fight illness and are anticancer, support healthy digestion and immune system.

8. Whole grain flour without removing its bran provide fiber, vitamins, minerals and other nutrients. Whole-grain foods help control of cholesterol levels, weight, and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions. You can also make whole grain flour rotis healthier by adding leafy vegetables like spinach, dill, green onions etc.

9. Low-fat milk and skim milk have fewer calories and higher amounts of vitamins than whole milk. They also have less saturated fat, which usuallys raise your "bad" cholesterol and put you at a higher risk for heart disease.

10. Green tea/Arjuna Chaal tea are not only a natural remedy for blood pressure and cholesterol, but it also nourishes the heart muscle. It improves the blood circulation and is rich in natural antioxidant. Arjuna herb gives strength to the heart and improves the intensity of cardiac contractions.