Heart disease is a common disease nowadays worldwide. Roughly one-third of the world’s population is suffering from it. The heart is the most vital organ of our body. Heart disease does not appear suddenly. Before a sudden stroke, our body gives several signs of a heart attack. So it is important to maintain a healthy heart so that it will work efficiently & increase our life span.
Heart disease is mostly known as a lifestyle disease. The food we eat is a major parameter in our lifestyle. Our food plays an important role in heart health.
We should know what are heart-healthy foods that we must take in our daily routine to have a healthy heart. Here in this article, we will discuss the 10 incredible foods for a healthy heart.
10 Best Foods To Eat For a Healthy Heart
Whole grain
This food constitutes a major portion of our food intake. refined grains have carbohydrates that are a major cause of heart disease. whole grains like whole wheat, oats, brown rice, and barley have carbohydrates that are digested by our bodies easily. This helps in lowering the blood pressure & reduces the chances of heart disease.
Leafy green vegetables
Leafy green vegetables like spinach and kale are rich in vitamins, minerals & antioxidants. The vitamin K present in these foods helps to increase the health of the arteries thereby reducing blood pressure. The nitrates also help in artery health. Increasing the intake of leafy green vegetables in our diet reduces the chances of heart disease considerably.
Fatty fish
Fatty fish like salmon sardine mackerel are rich in omega3 fatty acids. These acids are found to lower blood triglycerides, and cholesterol and improve artery function.
Persons who don’t take fish can take fish oil supplements to fulfill the omega-3 requirement of the body.
Berries
Berries like strawberries and raspberries are rich in antioxidants which lowers the oxidative damage of our cells. Also, improved cell health reduces the chances of blockage in our circulatory system. Ultimately this results in lower blood pressure & decrease in LDL (bad cholesterol) found in our body.
Walnut
Walnuts are rich in fiber And several micronutrients like magnesium, manganese, and copper. They greatly reduce the level of LDL In our body resulting in a healthy heart.
Dark chocolate
Dark chocolates are rich in antioxidants like flavonoids. This greatly reduces the chances of cardiovascular diseases. However, it is to be noted that chocolates are rich in sugar and calories which are detrimental to our overall health. Hence selection of chocolates is to be done such that cocoa percentages are a minimum of 70 %.
Almonds
Almonds are rich in monounsaturated fats, fibers, and several useful vitamins. Regular consumption of almonds increases the HDL cholesterol in our body which fights against the bad cholesterol known as LDL. LDL is infamous for blocking our arteries and restricting blood flow. HDL clears the blockage and improves heart health.
Olive oil
This is a very well-known food for overall health. It has a significant role in improving our heart health. They are rich in antioxidants which reduce the damage caused by oxidative stress, the omega-3 content is also very beneficial for overall heart health. Studies show that the chances of heart disease are reduced by approximately 35% by consuming olive oil regularly.
Seeds
Different kinds of seeds like chia seeds, flax seeds, and pumpkin seeds are good sources of healthy nutrients and omega-3 fatty acids along with fibers. They greatly reduce inflammations, regulate blood pressure & maintain HDL cholesterol. All these benefits ultimately lead to a healthy heart.
Avocados
Avocados are a rich source of monounsaturated fats & potassium. Monounsaturated fats lower the LDL levels of our body which promotes a good heart. the potassium also regulates the blood pressure & the overall heart condition gets improved.
Conclusion
Here we come to know the different food that lowers the risk for heart disease. Although all these foods are having different nutritional values to promote a good heart we need a balanced diet to get the maximum benefits. Along with these foods, regular physical exercise is mandatory for keeping the heart in good shape.
Also, read 10 foods to eat to lower blood sugar.
1 thought on “10 Best Foods To Eat For Healthy Heart”