The heart is a very important part of our body because it pumps blood to every part of the body. So if it’s unhealthy, then you might end up with a couple of sicknesses and might probably give up the ghost.
You must eat healthy for the healthy heart. Because the foods you eat also counts to your health. Below are some of the healthiest foods for your heart that you should add it to your diet.
While deaths due to heart disease have dropped in recent years, it’s still the No. 1 killer of Americans. The good news is that we now know a ton about how to prevent cardiovascular disease, which includes both strokes and heart attacks.
It’s clear that healthy eating and living (like exercising more!) can make a huge difference.
Chocolate contains cocoa which can help with low blood pressure. It has flavanols that help relax your arteries and increase blood flow.
Some chocolates don’t contain saturated fats from palm oil, eat those ones, because they are better and healthier without the saturated fat from palm oil.
Eat wild salmon and not the farmed one, it is loaded with omega 3 fatty acids that help to improve your metabolic markers in addressing the heart issues and it also has selenium which has been proven to boost cardiovascular health.Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That’s because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.
They contain polyphenols which help to mop up free radicals in your body and has vitamin C that can help to lower the risk of stroke.
The animal liver is loaded with good fats that are healthy for the heart.
This includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in omega-3 fatty acids. “Some people in the past have avoided nuts because they’re higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don’t,” says Graf. And leaner people are at a lower risk for heart problems. Look for varieties that don’t have a lot of added salt.
Eating cooked oatmeal helps to reduce cholesterol and this helps to improve the performance of your heart. They are high in fiber and are known to be a healthy super-food.Oatmeal is high in soluble fiber, which can lower cholesterol. “It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream,” says Lauren Graf, a registered dietician, and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta, and grits are also good for the heart as long as they still contain the entire grain.
Green tea can lower the risk of hypertension because it is loaded with flavonoids and antioxidants which has cardio benefits and can also prevent blood clots.Long a favorite in Asia, green tea has grown more popular in the West and may bring with it significant health benefits. A 2013 study found that people who drank four or more cups of green tea daily had a 20% reduced risk of cardiovascular disease and stroke compared with people who “seldom” imbibed the beverage. The findings echo a previous study that found lower rates of death, including death from heart disease, among avid drinkers of green tea. Antioxidants known as catechins may be responsible for the effect.
Yams are heavy and contain vitamin C, iron and calcium that can help reduce the risk of high blood pressure and the skin is also healthy for your heart – because of the nutrients it contains.
Broccoli, spinach, and kale
When it comes to your health, you really can’t go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They’re also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. “Green vegetables are super health-promoting foods,” says Graf.
Another widely consumed beverage—coffee—may also promote heart health. One study found a 10 to 15% lower risk of dying from heart disease or other causes in men and women who drank six or more cups of coffee a day. Other research has found that even two cups a day could lower the risk of cardiovascular disease and stroke by 30%. It’s not clear where the benefit comes from and the news isn’t necessarily a reason to pick up the habit. “If you’re already drinking coffee and enjoying it, continue,” says Graf. “If not, there’s no reason to start.”
Red wine, or small amounts of any type of alcohol, are thought to lower heart disease risk. (Higher amounts, more than a drink or two a day, can actually increase risk.) While some say a polyphenol found in red wine, resveratrol, gives that beverage an added benefit, research suggests that any type of alcohol in moderation works. As with coffee, though, none of these properties are a reason to start drinking alcohol, says Graf. You can also get resveratrol from non-alcohol sources, like natural peanut butter and grapes.
Pomegranates contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart. Ultimately, though, it’s important to have variety in your diet. If you don’t like pomegranates or can’t afford them, reach for apples, which also contain plenty of health-promoting compounds, says Graf.
Source photo: By Pixabay