“Heart”, being the integral organ of human body needs special care. According to scientific researches, the leading cause of death from few years is cardiovascular problems. A healthy heart yields a healthy life! We all know that eating healthy food plays a crucial role in keeping the heart healthy and free from diseases. Thus ignoring them can take you step closer towards the unhealthy living which triggers a variety of diseases.
So, how to deal with this problem?
The best way of dealing is prevention rather than cure. Eating for a healthy heart simply means filling your meal with heart-healthy food including fruits and vegetables having rich in fiber. There are plenty of benefits we can really get from eating foods that are healthy for the heart. This heart healthy diet not only shields our body from diseases but also repair damaged cells in the body. But the major health benefit is the reduced risk of heart diseases.
Heart Healthy Foods – What is it?
Heart healthy foods are simply – in a nutshell – foods that are high in antioxidants, vitamin B, phytonutrients, fiber & good fats- monosaturated & polyunsaturated fats. The key to having a healthy heart is to follow a “whole foods diet” which simply means to eat food in its natural form. The less processed the better! That means plenty of fruits, vegetables & whole grains. There is such a great variety of luscious foods that are so good for your heart.
Here is the heart healthy foods list described with its benefits.
1.Green Leafy Vegetables
Green Leafy vegetables are rich in flavonoids, vitamin K & nitrates. They help in lowering the blood pressure and also improve functionality of arterial function. Having green leafy vegetable in your heart healthy diet reduces the risk of heart diseases.Wondering which vegetables are best?Bean leaf, papaya leaf, cassava, sweet potato leaves are some of the best included vegetables for good heart. Spinach is also one of the best vegetable as it is rich in phytochemicals and it is a great source of vitamins and minerals such as folate and iron which are good for fighting diseases and protecting your heart from illness.
People who consume rich amount of whole grains have lower risk of heart diseases by lowering the cholesterol level. What whole grains are rich in is – antioxidants, phytoestrogens and phytosterols that act as protective shield from coronary disease.Whole grains are also rich in fiber and vitamins which has its own benefits – a high fiber diet lowers the risk of heart disease and keeps your heart healthy. What you can eat is whole wheat, brown rice, oatmeal, rye, barley, buckwheat and quinoa. A diet that is rich in fiber prevents certain type of cancers as well.
Different form of berries – strawberries, blueberries, blackberries or raspberries are packed with flavonoids, beta carotene and lutein (carotenoids), polyphenols, fiber, vitamins, minerals which are great for heart heath.
These fruits are one of the best foods to help fight diseases!
Berries are a great and delightful snack which not only has rich taste but has benefits too. Include raw berries or you can mold it into something different for getting its unique benefits for heart.
Avocados are savory, creamy and jam-packed with oleic acid. This gives boost to good cholesterol and lowers the bad one. Avocados contain antioxidants glutathione, potassium and monosaturated fats. This substance is beneficial to neutralize free radicals and fat from the body.
What else nutrient it has – fiber and plant chemical known as beta-sitosterol which keeps track of cholesterol level. If you eat avocados on a regular basis, the risk of having metabolic syndrome gets reduced.
Not only vegetable protein, animal protein is also beneficial for a healthy heart. Fatty fish like salmon, sardines, mackerel, herring and trout is high in omega-3 fatty acids and adding fatty fish to your diet will help get those LDL levels down.
No worries if you are not fond of seafood!
Simply include fish oil into your heart healthy diet to get dosage of omega-3 fatty acids. How it will help is by improving the function of arterial and reducing the blood pressure too.
Walnut is a great plant source for heart-healthy monosaturated and polyunsaturated fats as well as being high in fiber and folic acid. Walnuts are packed with plant sterols which help in prevention of cholesterol absorption.
Walnuts lower the risk of heart disease, benefit of anti-cancer and diabetic treatment!
Their rich omega-3 fatty acids and antioxidants help to improve your health. Not only this, you can also maintain your weight and brain health as well.
Beans are rich source of fiber and vitamin B which plays a crucial role in keeping heart healthy. They are considered a healthy food due to its fiber content. It has some exceptional cardiovascular benefits in addition with other health benefits.
From black beans, lentils to kidney beans, limas, they are cheap, tasty & versatile! The soluble fiber of beans binds cholesterol which afterwards evacuated from the body. Beans fight against high cholesterol and have nutrients like calcium, phosphorus, zinc & copper. Beans make a special place in heart healthy foods list due to its positive features helping in losing weight, cancer prevention & healthy digestion.
Adding green tea into your diet is beneficial in its own terms as green tea plays great role in keeping the heart healthy. Green tea has high antioxidant concentration which makes it extra effective in heart healthy diet plan.Green tea is high in polyphenols and catechins and these components help in reducing cholesterol level, blood pressure and triglycerides.You can protect your heart with a simple cup of green tea!
These are some of the foods that are good for your heart. You can eat well and not go hungry, while maintaining heart health. Just make sure that your heart healthy diet contains all the rich components. But not just the food that must be observed in maintaining heart health, some other major factors – regular exercise, non-smoking, and stress control contributes equally in keeping your heart healthy.