Cardiologist says ‘eat these 10 foods daily’ to reduce heart disease risk, lower cholesterol and control blood pressure

Published on: Jul 14, 2025, 20:26:52 IST

By Akanksha Agnihotri

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Eat these 10 foods for healthier heart and reduced disease risk. (Freepik)

Cardiologist Dr. Bimal Chhajer shares 10 heart-friendly foods that help lower cholesterol, control blood pressure, and fight inflammation for a healthier heart.

When it comes to heart health, what you eat can play a major role in preventing heart disease and supporting overall well-being. While exercise and stress management are crucial, your daily diet can be the simplest way to nourish your heart.

In a YouTube video shared on September 16, cardiologist Dr. Bimal Chhajer revealed a list of the 10 best heart-friendly foods that can help reduce cholesterol, control blood pressure, and fight inflammation. (Also read: Cardiologist shares ‘1 surprising cause of heart failure’ that’s often overlooked: It’s not high BP or cholesterol but… )

1. Black grapes

Packed with antioxidants like resveratrol, black grapes help reduce bad cholesterol, protect blood vessels, and support heart health.

2. Apple

Rich in fibre and polyphenols, apples help lower cholesterol levels, manage blood pressure, and improve overall cardiovascular function.

3. Pear

A potassium-rich fruit that helps regulate heart rhythms and maintain normal blood pressure, supporting overall heart function.

4. Strawberries

Loaded with antioxidants and vitamin C, strawberries reduce inflammation, support healthy arteries, and promote heart health.

5. Fresh salads

Raw vegetables like cucumbers, tomatoes, and carrots provide fibre, vitamins, and minerals that help maintain a healthy heart.

6. Fruits and juices

Fresh seasonal fruits and natural, unsweetened juices hydrate the body and provide essential nutrients that nourish the heart.

7. Oats

Known for their high soluble fibre content, oats help lower LDL (bad) cholesterol and keep arteries clear for smooth blood flow.

8. Green leafy vegetables

Foods like spinach and kale are rich in nitrates that help lower blood pressure and support strong, healthy blood vessels.

9. Green tea

Rich in catechins and antioxidants, green tea improves blood circulation, lowers cholesterol, and supports overall cardiovascular health.

10. Low-fat milk

A great source of calcium and protein without unhealthy fats, low-fat milk helps strengthen heart muscles and supports overall wellbeing.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

ABOUT THE AUTHOR
Akanksha Agnihotri
Akanksha Agnihotri is a lifestyle journalist with over 3 years of experience. She is a psychology graduate and holds a postgraduate diploma in Radio and Television Journalism from the Indian Institute of Mass Communication, Delhi, where she graduated as a gold medalist. Originally from Bhopal, the beautiful capital of Madhya Pradesh, she draws inspiration from the city’s rich cultural heritage and layered storytelling traditions that subtly shape her narrative voice. She writes extensively about fashion, beauty, health, relationships, culture, and food, exploring everything from trending styles and runway moments to wellness routines and mindful living. Passionate about meaningful and candid conversations, she enjoys interviewing celebrities, doctors, designers, and film personalities, diving into discussions on fitness, beauty, mental health, and everything fun in between. With a keen eye for trends and a thoughtful understanding of human behaviour, she brings depth, sensitivity, and authenticity to her stories, ensuring they resonate with a wide and diverse audience. When she’s not working, you’ll usually find her lost in a book, planning her next mountain trek, or mapping out spontaneous travel escapes. She loves discovering new authors, revisiting old favourites, and spending quiet afternoons in museums soaking in art, history, and culture. An avid bird-watching enthusiast, she finds joy in early morning walks, spotting rare birds, and reconnecting with nature. Whether sipping coffee while journaling her thoughts or exploring hidden corners of a new city, she constantly seeks inspiration in everyday moments that often turn into compelling story ideas.Read More

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