Diet is the basic thing to be healthy, and mainly the key organ of us, the heart, so what are the foods to keep your heart healthy?
The heart is a very important organ of our body, hence, to compromise with its health can be fatal. As we grow, our heart becomes more vulnerable to chronic heart diseases, such as heart attacks or severe arrhythmia. The various things affect our heart, including how much workout do we do? How healthy do we eat? How happy do we stay?
In this article, you will meet all the necessary foods that will help you in acquiring a healthy heart.
Here are 10 amazing heart-healthy foods to eat:-
It is highly rich in omega-3 and will lower your triglycerides level and omega-6 fats, and will slow the growth of plaque in arteries and the slightly lower blood pressure. Salmon is a complete food and contains adequate nutrients. Eat twice a week either by marinating, grilling, or chopping in the pasta dish.
It contains omega-3 fatty acids, lignans, and fibers, which are all proven for the high benefits of health. It improves the digestive system, removes out bad cholesterol, and improves blood sugar levels, thus, good for diabetic patients.
Oatmeal being highly rich in soluble fibers, and unsaturated fats, and helps in gaining an adequate level of HDL. Also, another source of omega-3 fats. Put some berries, for more taste and a good appearance.
Almonds are rich in antioxidants, which by combining with your blood improves your blood pressure and reduces the risks of cardiovascular disease, thus, keeps your blood vessel healthy.
Dark chocolates when not loaded with more sugar and saturated fats considered good for the heart, the more the amount of coca, the better the chocolate. It helps in attaining an adequate level of HDL in the blood. It is also highly riched in antioxidants, which will save you from heart diseases.
Legumes such as kidney or black beans, lentils, pinto, and others are a great source of plant protein, fiber, B vitamins, the other micro nutrients. Being low in cholesterol and fats, and with a low glycemic index, it serves as an excellent food to keep your heart healthy.
Red, orange, and green veggies
These veggies are highly rich in vitamin k which helps in the protection of your arteries and promotes proper blood clotting. Besides this, these are also a great source of dietary nitrates, which have been shown to a reduction in blood pressure, an improvement in cells lining the blood vessels, imparts arterial stiffness.
Start consuming more veggies such as carrots, sweet potatoes, tomatoes, spinach, cabbage, etc.
You might have heard someone saying that red wine is good for the skin and heart. Well, it’s a common thought because being a good source of antioxidants, a moderate amount of red wine may be good for your heart. It contains resveratrol, the same as berries consist of. Resveratrol has been shown in decreasing bad cholesterol and blood pressure.
Fruits such as orange, papaya, and cantaloupes are rich in B- carotenes, magnesium, and fiber. And have properties of decreasing the risk of cardiovascular diseases. Carotenoids are the potential allies of cardiovascular health.
Soy products are cholesterol-free and have less amount of saturated fats. Add some marinated tofu to your veggies for a healthy heart. Combining your food with soy will help in lowering the risk of cardiovascular imbalance, by cutting the saturated fats and cholesterol.
Berries such as strawberries, blueberries, blackberries are rich in heart-healthy phytonutrients and soluble fibers. Try them with cereals or yogurt.
Extra virgin olive oil
Sprinkle some olive oil into your salads or over the colorful veggies. Olive oil balances the acidity of tomatoes, and vinegar and also contains an excellent amount of antioxidants, which helps in balancing your blood pressure, and blood vessels.
Extra virgin oil is comprised of mono saturated fats, that help in getting rid of the low-density lipoproteins. Replace your regular oil with extra virgin oil for better heart care.
Heart care is a very important part of our lives. The heart being the crucial organ of the body requires certain essentials nutrients such as good cholesterol, antioxidants, and omega-3 fats. Saturated foods such as dairy products are harmful to the health of the heart. It is better to eat some heart-healthy food to retain its health for a long time. Start eating fish such as salmon which is rich in omega-3 fatty acid, flax seeds also have omega-3 fats and fibers. The whole oats products also are highly rich in unsaturated fats and help in attaining a good level of HDL. some antioxidants products such as nuts, dark chocolates, red wine help in maintaining the proper health of blood vessels. Alongside this, green, red, and orange veggies are a good source of heart health. Berries and fruits serve carotene and phytonutrients essential for the blood vessels. Replace your regular kitchen oil with extra virgin olive oil.