The ‘fountain of youth’ may be a myth, but nature has definitely endowed us with foods that are just as miraculous. There is no question that once you hit your 30s, your health starts declining in every way. Considering the extremely unhealthy lifestyles most young people have, an early diagnosis of diabetes or a heart disease doesn’t come off as a surprise.

The habits you form in your 20s are certainly going to reap the consequences in your mid-life. Many diseases can be prevented right in their tracks with the right diet. Most nutritionists and dieticians recommend achieving optimal health through your diet.

The foods you eat can have an unimaginable impact on your heart health and mortality. Here’s a list of the best foods to start including in your diet to ensure that your heart stays healthy and happy.

1. Nuts and Seeds

Most people shy away from all kinds of fat because it leads to weight gain. However, consuming healthy fats in moderate amounts is a great way to ensure heart health. Nuts and seeds are a nutritious source of Omega-3 fatty acids, which reduce blood clotting and lower down blood pressure.

Just one serving of nuts is evidently linked to a 20% decrease in cardiovascular risk. Plus, they’re quite healthy snacks to satiate unhealthy cravings.

As long as the nuts and seeds you’re eating are unprocessed and raw, you can expect to receive all the fatty goodness from them.

2. Cold Water Fish

Any seafood can make for a wholesome meal; however, fish like salmon have been associated with a lowered risk of heart disease. Being a powerhouse of omega-3 fatty acids, eating any cold-water fish at least thrice a week can improve your health significantly.

It helps in maintaining heart health by cutting down the triglycerides in your body that reduce the risk of a cardiac arrest later in life. Fish is delicious whether grilled, baked, or steamed. Enjoy it with stir-fried veggies, in a sandwich, or as is.

3. Coffee

Coffee has been associated with keeping type 2 diabetes in check, but it’s also linked to a 15% lower risk of heart disease. Having a warm cup every morning can help kick-start your digestion, and improve your heart health.

However, make sure that the coffee beans are organic and unprocessed. Sipping on an overly sweet cup of frappuccino isn’t healthy. Make your own coffee, and sweeten it with maple syrup or honey to avoid any diabetic risks.

4. Olive Oil

A popular ingredient of the Mediterranean Diet, Olive oil has a 39% chance of decreasing cardiovascular diseases. Being a versatile food, you can use it on your salads, cook a meal in it, or have it in a teaspoon. Not only does it ease digestion, but it also maintains healthy cholesterol levels and heart health.

Consult with your doctor to create a heart-healthy diet plan and take their advice on how you can further improve your quality of life. Remember, a healthy heart is a wealthy heart!