Everyone knows that eating healthy is beneficial. It helps them with weight loss, reduced risk for cancer, stroke prevention, strong bones, improved gut health, and improved memory along with many other advantages. Heart healthy foods are a necessity due to increased risk of heart disease with growing age.
Eating healthy also means to avoid food with high amounts of added salt and sugar. Avoiding meats, swapping soft drinks for water and herbal tea, eating more lean proteins, and swapping cow’s milk with plant-based milk are some of the ways to create a healthy diet.
People often eat, consciously or unconsciously, dishes that are very bad for the heart that leads to various cardiovascular diseases, a widespread issue. Different food items can be consumed to keep one’s health fit. However, no matter how healthy a person is eating, they must keep in mind their portion size.
Using a smaller plate or bowl can help control the portions. This strategy can help keep the heart fit as well as the waistline in shape.
Some of the healthy heart foods that keep the heart young are as follows:
Eat more vegetables
Vegetables are good sources of fibre, vitamins, and minerals. Vegetables, especially asparagus, broccoli, spinach, are an excellent source of minerals. Asparagus contains folate that prevents an amino acid called homocysteine.
Homocysteine is linked to an increased risk of heart-related conditions like strokes. Broccoli helps with lowering cholesterol levels and prevents heart disease.
Spinach helps with a healthy heart rhythm as it contains magnesium. Some studies have also shown a link between increasing the intake of leafy green vegetables and a lower risk of heart disease thus keeping heart healthy.
They are considered to be excellent sources of fiber and other nutrients that help in regulating blood pressure. Compared to refined, whole grains are better for the health as it helps reduce LDL cholesterol and decrease the risk of heart disease.
Hence, one must be careful while shopping as words like “whole grain” or “whole wheat” mean whole-grain product, while words like “wheat flour” or “multigrain” may not.
Berries like strawberries, blueberries, blackberries, and raspberries are among the best food for heart. They contain antioxidant polyphenols, along with calcium, fibre, folate, iron, vitamin A and C, which that help reduce heart disease risk. Studies have shown consumption of berries reduce LDL cholesterol, systolic blood pressure, and body mass index.
People suffering from or are at risk of heart disease are often recommended to have fish high in omega-3 fatty acids. They lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries.
Fish oils have also been shown to reduce blood triglycerides, decreases blood pressure, and improves arterial function. It can also be a substitute for those who do not eat seafood. Due to excessive amount of nutrients fish is considered to be one of the best heart healthy foods.
Liver is considered to be one of the organ meats that are rich in folic acid, iron, copper, chromium, and zinc. It increases the hemoglobin level and keeps the heart-healthy.
It was one of the rarest examples of a superfood. However, scientists believe that eating dark chocolate in moderation prevents stiffness of arteries and white blood cell adhesion.
Dark chocolate is rich in antioxidants like flavonoids which boosts heart health. It is imperative to choose high-quality dark chocolate with a cocoa content of at least 70% and consume moderately.
Green tea has continuously proven to be very useful for health. It is associated with reducing cholesterol as well as high blood pressure. It has also helped burn fat as well as improved insulin sensitivity.
Research also proved that green tea catechins were associated with significantly lower levels of LDL and total cholesterol. If not green tea, drinking matcha can also help keep the heart fit.
It has been found that garlic helps with reducing the total cholesterol. It also helps with platelet buildup, which may reduce the risk of blood clots and stroke.
However, make sure to consume garlic raw, or crush it and let it sit for a while before using it for cooking. This allows for the formation of allicin which maximizes its potential health benefits.
It is highly recommended to cook with olive oil as it is packed with antioxidants that relieve inflammation and decrease the risk of chronic disease. It is known that olive oil is associated with a 48% lower risk of dying from heart disease.
These heart healthy foods mentioned above are a few of the superfoods that can be consumed to keep one’s heart-healthy. However, no matter how healthy a person is eating, they must keep in mind their portion size. Using a smaller plate or bowl can help control the portions. This strategy can help keep the heart fit as well as the waistline in shape.