Top 10 foods for a healthy heart
Lifestyle and heredity aren't the only things that affect heart health. Nutrition plays an important role as well. Foods can raise cholesterol levels and blood pressure, which in turn leads to heart disease. We've gathered 10 foods for heart and vascular health that everyone should include in their daily menu.
Green leafy vegetables
Vegetables
Spinach, leafy and curly kale are rich in minerals, antioxidants and vitamins. They are especially valuable for their vitamin K content, which promotes proper blood clotting and keeps arteries healthy. Regular consumption of these vegetables can lower blood pressure, improve blood vessel health, and reduce the risk of coronary heart disease.
Whole grains
Grains
Eating whole grains daily is a prevention and treatment for hypertension. The more natural, unrefined carbohydrates in your diet, the lower your risk of developing coronary heart disease. In addition, eating whole grains lowers cholesterol and blood pressure. Foods worth introducing into your diet:
whole-grain oatmeal;
brown rice;
barley;
rye.
Avocados
Avocado
This fruit is a great source of monounsaturated fats. Avocados are also rich in potassium, which is essential for heart health. Eating enough potassium can lower blood pressure and the risk of stroke. Research shows that the daily presence of avocados in your diet lowers bad cholesterol levels.
Fatty fish
Fish
Once again, it's all about healthy fats. Wild salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids that can reduce the risk of cardiovascular disease and also reduce arrhythmias. They also improve arterial function and lower blood pressure and triglyceride levels. An alternative is to consume fish oil on a regular basis.
Nuts
Almonds are incredibly rich in nutrients, vitamins and minerals, as well as monounsaturated fats and fiber that can protect you from heart disease. Eating almonds can lower cholesterol levels as well as keep your arteries healthy. Walnuts are also a great source of fiber, magnesium, copper and manganese.
Berries
Berries are rich in antioxidants; they protect the body from inflammation and oxidative stress, which in turn cause heart disease. Berries can strengthen the heart muscle, normalize blood pressure, and lower bad cholesterol. Here are the most beneficial berries for the heart:
raspberries;
strawberries;
cranberries;
blackberries;
blueberries;
raspberries.
Legumes
Legumes
Eating enough beans can lower blood levels of triglycerides as well as bad cholesterol. Legumes can lower blood pressure and reduce inflammation. Chickpeas and edamame beans, which can increase blood lipid levels and reduce the risk of cardiovascular disease, would also be beneficial for heart health.
Olive and flaxseed oil
Oil
Vegetable oils are rich in antioxidants as well as monounsaturated fatty acids that improve heart function. Oleic acid, which olive oil is rich in, can be an excellent treatment and prevention of hypertension.
Vegetables
Vegetables
Tomatoes are rich in the plant pigment, lycopene, which has powerful antioxidant properties. Low levels of lycopene in the blood can cause strokes and heart attacks. Regular consumption of tomatoes regulates blood pressure and increases good cholesterol levels.
Garlic contains allicin, which has many therapeutic effects. Garlic extract can reduce the risk of blood clots and stroke.
Regular consumption of these vegetables will also have a positive effect on your heart health:
beets;
peppers;
asparagus;
pumpkin;
horseradish;
cauliflower.
Bitter Chocolate
Chocolate
Natural dark chocolate is rich in flavonoids, which can improve heart health. Moderate chocolate consumption (at least 82% cocoa) can reduce the risk of stroke, diabetes, and coronary heart disease.
These healthy and delicious foods can help you keep your heart healthy and minimize your risk of cardiovascular disease. Eat a varied and healthy diet to stay in good shape.
You must be logged in to post a comment.