Learn about Healthy Foods for Heart –

Heart Healthy Foods

Dark chocolate

  • It contains rich antioxidants that boost heart health.
  • It has been seen in many studies that eating chocolate reduces the risk of heart disease.
  • For this, you need good quality chocolate.
  • Whereas chocolates with high sugar and calories are available in the market, which should be avoided.

Avocado

  • They contain healthy monounsaturated fats for the heart.
  • Due to which it helps in reducing the level of cholesterol and reducing the risk of heart disease.
  • It has been seen in the study that the condition of metabolic syndrome was seen significantly less in people who regularly consume avocado.
  • Also, the amount of potassium in avocado is very high, which is necessary for the heart.

Fish oil

  • Omega-3 fatty acids are considered very important for the heart.
  • Whereas long-term consumption of fish oil helps in lowering cholesterol levels, lowering blood triglycerides, fasting blood sugar, and high blood pressure.
  • Flax seeds are considered a good source of vegetarian omega-3 fatty acids.

Tomato

  • It has powerful antioxidant properties.
  • With the help of antioxidants, it works by reducing the risk factors of heart disease such as eliminating dangerous free radicals, protecting against oxidative stress and inflammation.
  • Having high levels of HDL cholesterol helps to keep the heart healthy by reducing the plaque from arteries from the blood.

Walnuts

  • Apart from being a good source of fiber, micronutrients like magnesium, copper, and manganese are present.
  • According to research, including walnuts in the diet can prevent heart disease.
  • Its consumption helps in reducing the level of high cholesterol, including reducing the level of bad cholesterol.
  • Some studies have found that regular consumption of nuts can reduce the risk of heart disease.

Garlic

  • Garlic has been used in natural remedies for many centuries.
  • In recent years, research has found it useful for the heart in its medical properties.
  • Studies have shown that consuming garlic extract can reduce the risk of blood clots and the risk of stroke.

Almond

  • Almonds are rich in nutrients, they contain many vitamins and minerals.
  • In addition, almonds are considered a good source of healthy monosaturated fat and fiber for the heart.
  • According to research, eating almonds helps in keeping the cholesterol level right.
  • Which helps in clearing the plaque buildup that builds up in the arteries.

Barries

  • Blueberries, strawberries, blackberries, and raspberries contain all the nutrients necessary for the heart.
  • Also, being rich in antioxidants, it helps protect against heart diseases by reducing inflammation and oxidative stress.
  • Studies have found that eating a lot of berries can reduce many heart disease risk factors.

Whole grains

  • All the nutrients present in grains are found in whole grains.
  • The most common types of whole grains include brown rice, oats, buckwheat flour, tangerines, barley, and rye.
  • Whole grains contain higher fiber than refined grains.
  • With the help of high fiber, it helps in reducing the risk of heart disease by reducing the level of bad cholesterol.
  • More than one study has found that including whole grains in the diet benefits heart health.

Lentils

  • They contain starch content which is helpful in improving digestion.
  • In some animal studies, it has been seen that consumption of starch helps to improve heart health in addition to reducing triglycerides, blood levels, and cholesterol levels.
  • It has been seen in more studies that eating lentils helps in reducing the risk of heart disease.
  • Links have also been seen by eating pulses to reduce blood pressure, reducing factors of heart disease like inflammation.

Olive oil

  • Olive oil, rich in antioxidants, is known to reduce the risk of chronic diseases.
  • In addition, olive oil is also rich in monounsaturated fat which is effective in improving heart health.
  • Benefit from replacing olive oil with your cooking oil.

Seeds

  • Chia seeds, flaxseeds, and hemp seeds are good sources of heart-healthy nutrients such as fiber and omega-3 fatty acids.
  • It has been seen in many studies that including these types of seeds in the diet helps in reducing the risk factors of heart disease such as inflammation, blood pressure, cholesterol, and triglycerides levels.

Green tea

  • It has many health benefits, one of which includes improving insulin sensitivity by increasing fat burning.
  • The elements present in green tea act as an antioxidant, including reducing cell damage, inflammation. 

Green leafy vegetables

  • Spinach, kale, and other leafy vegetables are rich in vitamins, minerals and antioxidants.
  • It is also a good source of Vitamin-K which promotes proper blood clotting by protecting arteries.
  • They also contain dietary nitrates that help lower blood pressure, reduce stiffness of arteries, and improve the function of cell linings in blood vessels.
  • It has been seen in some studies that the risk of heart disease is reduced by the consumption of green leafy vegetables.

Lastly

Heart diseases are considered to be one of the most common causes of death worldwide. In which diet plays an important role. Whereas some foods help in reducing the factors that increase the risk of heart disease – blood pressure, cholesterol level, inflammation, triglycerides.

By including the nutrients of a heart healthy diet in your diet along with a balanced diet, the risk of heart diseases can be kept away. 

References –

Share: