Heart diseases are widespread today. The main reason for that is the unhealthy lifestyle we are living. Consuming foods at odd times and eating fast foods are a part of our lifestyle.
To avoid this, the most important thing one should do is consume foods for healthy heart. It takes time and regular effort to keep the heart healthy and free from any disease. You can incorporate foods that benefit the heart into your diet. It is always better to be cautious than deal with the disease.
Here a few foods that will help you keep your heart strong.
Salmon is first on the list when you want to have foods for healthy heart. Salmon fish has many benefits because it is rich in omega three fatty acids. Salmon has an anti-clotting effect that will ensure that the blood flows without any interruptions.
The fish is also known to lower the levels of triglycerides in the body. The triglycerides are the fats that are responsible for heart diseases. Make salmon a must have in your diet. You can have two servings of it every week for maximum benefits. Other foods that have high amounts of omega-3 fatty acids are trout, tuna, and sardines.
Oatmeal is a recommended food to lower cholesterol. Doctors suggest that you should have a bowl of oatmeal for breakfast every day. Oatmeal has soluble fiber that soaks up the cholesterol so that it is eliminated from the body. This way the cholesterol won’t get into the bloodstream.
Go for the natural oatmeal and avoid packed ones that have sugar in them. Whole grain foods like pasta, bread, and rice also help keep the heart strong.
Walnuts are considered to reduce your chances of acquiring a cardiovascular disease by half. Walnuts have the right kind of fats that are beneficial to the system. These monounsaturated fats reduce the bad cholesterol (LDL) and increase the good cholesterol(HDL).
Like salmon, walnuts have omega-3 fatty acids. These are different from the one in fish but is beneficial to the heart.
Broccoli, Kale, And Spinach
Vegetables are a must have in a balanced diet. Your body requires a regular intake of nutrients, and you get these from vegetables. Green vegetables, in particular, have high amounts of carotenoids that free the body from harmful compounds.
Green vegetables have loads of fiber, minerals, and vitamins. One other food that has the omega-3 fatty acids is kale. Make sure you have plenty of green vegetables as they are foods for healthy heart.
While walnuts are beneficial in keeping heart diseases at bay, other nuts are also good for your heart. Almonds, pistachios, and peanuts have vitamin E that helps in lowering the cholesterol level.
You can have a handful of nuts as a snack on a regular basis. Make sure you have ones that don’t have salt added to them.
Potatoes have to be one of the most favored vegetables, and it has several benefits when it comes to keeping the heart safe. However, the deep fried versions of potato are very harmful to the heart. Potatoes are rich in potassium, and it helps lower the blood pressure. It is also high in fiber, and so it is food for healthy heart.
Potatoes can be used in making many other dishes. Consume it in moderation to reap the benefits of a healthy heart.
Tomato is food that has high amounts of potassium. It is also an excellent source of lycopene, a carotenoid that helps in getting rid of the bad cholesterol from the body. This, in turn, will keep the blood vessels open and reduce the chances of a heart attack.
Olive oil is an excellent way to reduce your intake of refined carbs. Olive oil is a part of the most suggested diets where all other oils are replaced with this one. It prevents the formation of fat inside the arteries, and so it is food for healthy heart.
Green tea is famous all over the world for its many health benefits. One further advantage is the reduced risk of having a cardiovascular disease. Green tea has an antioxidant called catechins that is beneficial for the heart. Research has shown that those who consumed green tea on a daily basis are less prone to heart diseases.
As surprising as it may be, dark chocolate was found to reduce the risk of heart problems. Dark chocolate is made from the cocoa plant which has compounds called flavonoids. Flavonoids help with the clotting, inflammation, and blood pressure.
Dark chocolate has antioxidants that keep the harmful cholesterol from depositing on the walls of the heart. It comes under the beneficial foods for heart disease if you have it in small amounts every day.