Best Foods For Heart To Keep It Healthy
We all know that how important our heart is for our body and this is our main duty to keey our heart heathy.
Just like you need to fuel your car regularly with a good quality of fuel to keep your car running in good condition, you need eat heart healthy diet foods to keep your heart away from all types of heart diseases.
There are many foods which provides great heart benefits and which is why you should definitely eat these heart healthy foods.
1 in every 10 americans are facing heart related diseases these days because of their bad eating habits. According to research, a heart attack occurs every 40 seconds in the United States. That’s why it is crucial to pay attention to heart health. For most people, this means making lifestyle changes like including cardio workouts in their daily routine. However, heart health takes more than exercise. It is nutrition that makes all the difference.
Including heart healthy foods in their diet can surely lower the risk of all heart related diseases, heart attacks and much more.
Which is why in this article we are giving you a list of 10 best heart healthy foods which you can surely include in your heart healthy diet to improve your heart health.
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10 Heart Healthy Foods List
For starters, it is important to make good and heart healthy food choices.
“You can definitely reduce the risk of developing cardiovascular disease by eating certain heart healthy foods everyday,” says preventive cardiology dietitian Julia Zumpano, RD, LD of the Cleveland Clinic.
Below is a list of some food items which you should definitely include in your diet.
1. Black Beans
Black beans tops in our list of heart healthy foods because of their high nutrients value. It is said that Black beans has antioxidants, folate and magnesium in it which in turn helps in lowering your blood pressure. Also, the fibers present in black beans helps in controlling your blood sugar and cholesterol.
So what are you waiting for? Start adding black beans in your soups and salads for a heart healthy diet.
2. Berries
There are many berries such as blueberries, blackberries, raspberries and strawberries which have high nutritional values in them and these nutrients plays a vital role in keeping your heart healthy.
Berries as we all know are rich in antioxidants and these antioxidants protects our heart from stress and other strokes.
Here are is our another article which you can read to get all the benefits of eating berries.
As per a recent study, including berries in your diet can lower the risk of all heart diseases. Eating blueberries on daily basis can improve the functioning of your body cells which in turn improves the blood flow in your body. Having a good blood flow controls your blood pressure which in turn is beneficial for your heart.
Berries are low in calorie which is why keeping berries in your diet improves your heart health.
3. Oatmeal
Oatmeal is quite a tasty food which is mostly included in our breakfast diet. It is rich in omega-3 fatty acids, high in fiber and has quality nutrients like potassium, iron and magnesium.
Eating a combo of oatmeals and berries in breakfast can prove to be a very heart healthy meal for you.
You can try oatmeals in many different ways like eating oatmeal cookies, oat bread, etc.
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4. Almonds
Almonds, a food which is famous to have high nutritional values in it. An almond is said to have vitamin E, magnesium, calcium, fiber, omega 3 fatty acids and other important vitamins and minerals in it which are quite important for our body.
You can eat almonds either directly or by mixing them with breakfast snacks like poha, salads or yogurt. You can even include them in your cooking.
Spreading crushed almonds on top of fried rice is quite popular in many countries of the world. Eating almonds which do not have any salt in it are quite healthy for your heart. Also, almonds are said to have high calories in them which is why over eating almonds can surely go in a wrong direction for you.
5. Dark Chocolate
Just like berries, Dark Chocolates are also high in antioxidants like flavonoids which in turn keeps your heart safe from heart related diseases.
People who eat dark chocolate atleast 4 times in a week are said to have 60% lower risk of coronary heart disease than those who do not eat dark chocolate.
Also, including dark chocolate in your diet lowers the risk of all other heart diseases as well.
But why only dark chocolate and not normal chocolate?
Well, normal chocolate are high in sugar and calories which can drop a negative impact on your heart health on the other hand, dark chocolates contains high amount of pure cocoa and less amount of sugar which is why they are quite healthy for your heart.
So make sure that you are eating dark chocolate and not a normal chocolate.
6. Garlic
From ages, garlic is used to treat many illnesses of our body like stomach ache but in recent times studies has shown that garlic has many high medical properties and can be used to improve the heart health to next level.
Garlic has a compound named allicin in it which reduces inflammation in your bosy and offers antioxidant benefits.
Also,if you want to keep your blood pressure in control then it is said to have a dose of 600-1300 mg of garlic for 6 months. It is even a prescribed blood pressure reducing drug by doctors.
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7. Green Tea
Including green tea in your diet can give you many health benefits and one such benefit is keeping your heart in a healthy state.
Green Tea has antioxidants like catechins and polyphenois in it which prevents your body cells from getting damaged, reduces inflammation and protects youe heart from heart attack and stroke.
People nowadays are including green tea in their heart healthy diet food list as green tea is said to reduce blood pressure and your body cholesterol level.
Green tea is one of those limited beverage which benefits your heart directly.
8. Olive Oil
Olive Oil is extremely rich in heart healthy antioxidants which protects your heart from diseases and strokes. Including olive oil in your diet can protect your blood vessles and lowers the cholesterol level in your body.
Prepared by smashing the leaves of olives, Olive Oil can be included in salads, cooking your veggies and meals or can be spread over your breads as well.
9. Tofu
Including Tofu in your diet is the best way to get fibers, minerals and other fats. Tofu is said to be a protein rich food which can improve the functioning of your heart and prevent all heart diseases.
You can include tofu in your diet in many ways like by cooking tofu with spices and sauces or by adding tofu pieces in your veggies and meals.
The best form in which tofu is mostly eaten all around the world is by marinating it and then grilling.
10. Oranges
Orange, a fruit which is sweet in taste and is juicy by nature has many benefits of its own. It has the fiber which fights cholesterol, Pectin. Having an orange on daily basis for a month can lower your blood pressure because of the presence of potassium in it. Drinking 1 glass of orange juice once in 2 days can improve your blood vessels which in turn improves the blood flow and lowers the blood pressure.
This is why oranges are always included in a heart healthy diet foods list.
Conclusion
The above given list of food items are best for your heart health and if included in your heart healthy diet foods list can boost the health of your heart and reduce the risk of any heart disease or heart attack.
Your heart is your lifeline you can’t live without.
So try to include these foods in your diet to keep your heart healthy and live longer.
Disclaimer
This article does not constitute medical advice. It is for general information purposes. Please consult a physician before starting on this heart healthy foods diet plan.
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