Nutrition

Best Foods For a Healthy Heart

Heart problems are a leading cause of death in the United States and all over the world. There are many things that you can do to make your heart work healthy. Consider going for timely checkups, exercise, no smoking, no alcohol, stress reduction and following a healthy diet.

Eating a healthy diet has highly positive effects on the heart. Only following simplest lifestyle changes will improve the functions of your heart at a significant rate. There are more than 6 million people that are living with heart problems.

The Centers for Disease Control and Prevention (CDC) warns people to eat food that is good for your heart. Eating food that is high in sodium, fat, and cholesterol are damaging to the heart. In this case, starting from the simplest things such as a dietary change will improve the health of your heart.

Following is the list of best foods for your heart. Try to incorporate the majority of them in your diet.

Asparagus

It is the best source of folate that prevents homocysteine (an amino acid) to accumulate in the body. A high level of homocysteine increases the risks of heart problems such as stroke and coronary heart disease.

Nuts

All types of nuts such as almonds, peanuts, pecans, pistachios, hazelnuts, and walnuts are heart-healthy dietary choices. They are loaded with proteins, minerals, vitamins, fiber, and antioxidants. You can make them your daily munching snack.

Vegetables and fruits

Using fresh vegetables and fruits in daily life is best for your overall health. Not just the heart, it has benefits for all body parts. Vegetables have low calories but high amounts of fiber, minerals, and vitamins. A healthy amount of vegetables and fruits also ensure weight management and weight loss.

 Chia seeds and flaxseeds

All these seeds are a rich source of plant-based source omega-3 such as alpha-linolenic acid. This omega 3 has benefits for the body such as lowering cholesterol. They also improve the circulation of the blood and prevents from the buildup of fatty plaques in the arteries.

Dark chocolate

Dark chocolate is a rare example that even a common food that is considered bad for health has amazing benefits for you. Researchers have investigated the protective benefits of dark chocolate against a condition called atherosclerosis (a condition when plaque builds up in the body). It increases the risk of heart problems.

Green tea

Green tea also causes a reduction in cholesterol, which is one of the main contributors to heart problems. Drinking green tea daily also stabilizes your blood circulation and reduces fat. However exact benefit to reduce heart diseases is not clear.

Berries

Talking about the best source to get antioxidant polyphenols, berries have no match. Using a high amount of antioxidants reduces the risk of heart problems. It also fuels the body with calcium, vitamin C, vitamin A, fiber, and folate.

Spinach

Spinach has so many health benefits. Eating a sufficient amount of spinach per day fulfills your magnesium requirements.

Beans, peas, chickpeas, and lentils

Beans, peas, chickpeas, and lentils all types of legumes are helpful to reduce the cholesterol. They reduce the levels of low-density lipoprotein (LDL) commonly known as “bad cholesterol.” They also have fiber, protein, polyphenols and other elements in it.

Tomatoes

Tomatoes have so many nutrients that make your heart healthy. The tomatoes are full of fiber, vitamin C, folate, choline and other nutrients all of which are best for your heart.

Oatmeal

Oatmeal is a rich soluble fiber, which reduces the risk of heart problems. It is evident by research that oat based products reduce the total cholesterol of the body and has no side effect at all.

Sources

 

Areeba Hussain

The author is a Medical Microbiologist and a healthcare writer. She is a post-graduate of Medical Microbiology and Immunology with distinction. She is an author of six research papers and currently working as a research associate in a Research Lab.

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