In this modern age of pollution and busy work life, a lot of people are unable to take care of their heart and its health. Find a great diet with 15 Heart-healthy foods.
Food is the primal need for every individual and fortunately, humans have a lot of options to choose from. In the modern days, people are quite interested in maintaining a diet that helps them acquire a fit body with no extra body fat. However, a healthy diet is not only related to body mass and size but it also matters a lot for your heart health which is the pump house of your body. Just like your gut health, you need to take care of heart health as well. It is important for your well-being to stay energetic with a good metabolism. Here is a list of 15 healthy food elements that can help you keep your heart healthy and fight against commonly occurring diseases.
- Green Veggies
Whether you like it or not, there are no substitutes for leafy green vegetables which are extremely good for your heart. Collard greens, kale, spinach, etc every kind of leafy vegetables are enriched with antioxidants, fiber, and a hefty amount of vitamin K which promotes good blood circulation and helps in clotting while protecting the arteries. The American Heart Association (AHA) has declared that regular consumption of leafy green veggies can help to improve cardiovascular health while reducing chances of heart attack and other diseases. It can also greatly reduce high blood pressure and stiffness in arteries.
- Whole Grains
Whole grains also play a vital role in keeping your heart healthy. However, you need to understand that the terms ‘Whole Grains’ or ‘Whole Wheat’ are different than wheat flour or multigrain. Having it whole comes with greater benefits and helps to gain more nutrients than regular multigrain products. Whole grains are mainly made the grains that have the whole structure intact including, germ, endosperm, and bran. Some of the common types of whole grains are brown rice, oats, whole wheat, barley, quinoa seeds, etc to name. Whole grains are great for reducing the potential risks of coronary heart disease. One can also avoid uncertain strokes with the help of whole grains.
- All Kinds of Berries
Whether raspberries, blackberries, blueberries, or mulberries; all kinds of berries are extremely good for your heart health and also, they taste amazing. Usually, the berries are highly enriched with anthocyanins which can help to cure stress and inflammation. It also helps to deal with hypertension and heart attacks. The berries help to keep the vascular functions intact while maintaining regular blood pressure. Berries are a delicious option for snacks and desserts that can keep your taste buds and heart happy.
- Avocados
Avocados made it hard to believe how one fruit can hold so much of nutrients. It is an excellent source of heart-healthy ingredients which makes this fruit a savior. Filled with monounsaturated fats, the lime green buttery flesh of avocados can help to reduce the risk of heart disease and cholesterol. According to a recent study, consuming two avocados every week can help to reduce the risk of coronary heart disease by up to 21%, and in the case of cardiovascular disease, it is around 16%. It helps to improve vascular function and triglyceride levels. A single serving of avocado can help to gain 725 milligrams of potassium.
- If It is Fishy, It is Good
Experts say that fish oil and fatty fish are great for the heart as fish can provide you with omega-3 fatty acids which are highly beneficial for the body. It can offer robust heart health benefits, and reduce the risk of cardiovascular diseases as well as arrhythmias. Eating fish on a regular basis can help to maintain good cholesterol levels along with blood triglycerides and fasting blood sugar. Seafood and fish are the best resources for omega-3 supplements which can greatly reduce mortality rates among humans.
- Walnuts
Walnuts are not just the favorite of squirrels but also humans due to their unique nutty taste. It is also a great source of fiber and energy which is good for your body. The nuts also consist of minerals like copper, magnesium, and manganese which makes them even better for heart health. Only a few regular servings of walnuts can help to keep deadly heart diseases away. It can also help to reduce the level of LDL and bad cholesterol. Nuts can also help to maintain normal blood pressure by reducing the risk factors.
- Dark Chocolate
Instead of having dark coffee, have dark chocolates which are more beneficial for your heart and do not contain extra sugar. Filled with flavonoids, dark chocolate can greatly improve heart health while reducing the risks related to stress and anxiety. A moderate consumption of dark chocolates can also keep away diabetes and stroke. However, most commercial chocolates have higher sugar content and bad calories. That is why, it is recommended to only opt for dark chocolates which have more than 70% of chocolate content without any added ingredients.
- Beans
Beans are quite dynamic when it comes to nutritious values. They contain resistant starch which is capable of resisting regular digestion and improves the growth of good bacteria in the gut. Fermented by bacteria activity, it can help have a positive impact on gut health. A good system promotes good heart health and reduces the risk of chronic diseases. A scientific study took place among 73 adults and it shows that those who consumed beans on a regular basis have lower cholesterol levels than those who do not consume. Beans and legumes can greatly reduce LDL cholesterol and help to regulate blood pressure while improving glycemic control. It is especially good for people who are suffering from diabetes.
- Almonds
Don’t be fooled by its small size but almonds are incredibly rich with nutrients which boats a lot of micro-nutrients. It can provide the minerals and vitamins required for good heart health. Almonds are also rich in fiber as well as monounsaturated fats which makes them great for maintaining cholesterol and cardiovascular functions. Consuming only 1.5 ounces of almonds on a daily basis can help to reduce the risk of heart disease by an exponential level. Eating almonds instills higher levels of HDL or good cholesterol which is important for your body. It is also a good diet element for people who are trying to lose weight.
- Tomatoes
Tomatoes are considered to be a powerhouse of vitamins and nutrients. Its bright red color is caused by a natural plant pigment known as lycopene which consists of a handful of antioxidant properties. These antioxidant elements can help to prevent oxidative damage and reduce the chances and effects of inflammation. Regular intake of tomatoes offers a positive impact on blood pressure, blood lipids as well as endothelial function. Research shows that having raw tomatoes, and tomato-based products along with olives can help to reduce bad cholesterol and increase the production of good cholesterol. Perhaps, Italian dishes are not that bad for the heart after all!
- All Kinds of Seeds
Seeds might sound trendy in a world where people are obsessed with growing sprouts on random objects, but it is more like a traditional practice of adding seeds to all kinds of food to make it more nutritious and rich in fiber. Whether you eat flax seeds, chia seeds, or hemp seeds; every kind of seed has its own good values which makes them a regular ingredient in the diet menu.
Flax seeds can greatly reduce the risk of cardiovascular diseases as well as formation of cancer cells. It can also improve gastrointestinal health and is good for diabetic patients. Chia seeds, on the other hand, consist of dietary fibers, omega‐3 fatty acids, and antioxidant properties which make them highly recommended for good heart health. While a lot of people might think about the flowers, it is the hemp seeds that consist of nutrients. It is enriched with an amino acid known as arginine which prevents inflammation.
- Olive Oil
While you should definitely get rid of oily foods for your heart, having olive oil in your food can never cause you any harm. Packed with a hefty dose of antioxidants and monounsaturated fatty acids; Olive oil can greatly improve heart health and is capable of reducing the risk of growing heart diseases by up to 35%. A lot of people die every year due to chronic heart diseases and olive oil can reduce the risk of dying by up to 48%. Olive oil is also comprised of oleic acid which can help to reduce hypertension. Olive oil can be also consumed directly by drizzling over salads and sandwiches without the requirement of cooking.
- Garlic
Garlic does not only taste good but is also great for your health, especially for your heart. Garlic contains allicin which can offer therapeutic effects to the person who is consuming it. Those who are suffering from high blood pressure can also have garlic as it can lower diastolic as well as systolic blood pressure. It reduces the risk of internal blood clots and stroke. Whether consumed raw or added to the meal while cooking, allicin in garlic can help to gain potential health benefits.
- Green Tea
Green tea has a lot of health benefits however, it is mainly promoted for fat burning and reduction. But it can also improve insulin sensitivity and prevent cancer cell formation. Green tea contains catechins and polyphenols which prevent cell damage in the body and reduce the effects of inflammation greatly. The ingredient called leptin present in the tea helps to improve mood as well as appetite. It is also good for glycemic control and improvement of blood pressure. You can also have matcha instead of green tea, which offers similar health benefits.
- Edamame
Edamame is one of the popular ingredients in Asian Cuisines which is an immature green soybean. Enriched with soy isoflavones, this element can improve heart health greatly. Soy protein is good for lowering bad cholesterol levels and it can also lower the effects of inflammation. Edamame is a vital part of a lipid-lowering diet that can prevent chronic cardiovascular disease.
Bottom Line
Keeping your heart healthy is crucial for your overall well-being and it cannot be done alone with a good diet. You need to exercise and sleep enough to witness the positive effects. Follow a healthy routine to keep your heart healthy and pumping all the time.
