Eating heart healthy foods means paying attention to intake of fiber, filling the plate with vegetables and fruits, limiting intake of unhealthy saturated or Trans fats and avoiding excess alcohol consumption.
There is no single food which can be considered a cure-all for heart health but it is a combination of the right foods,liquids and proper physical exercises that can do the trick. The following is a list of the top 6 healthy foods which are brilliant for the heart and must be included in the diet to ensure that the most important organ of the body stays fit.
1. Whole Grains
It is a fact that people who eat a lot of whole grains have a lower risk of heart disease as compared to those who don’t. Whole grains consist of a lot of antioxidants, phytoesterols and phytoestrogen which protect against coronary heart diseases. Moreover, whole grains consist of fiber which too helps to lower the risk of heart problems.
Eating beans on a regular basis is also good for the heart and the main reason behind this is the soluble fiber present in it. Beans also help to lower the cholesterol which is one of the main culprits behind bad heart health. The beans help to bind the cholesterol and avoid it from getting absorbed by the gut. Beans also contain a lot of heart protective compounds and chemicals including flavonoids etc. which protect against stroke and heart attacks.
It is said that consuming 2 or more servings of fish every week can lower down the risk of heart diseases by a whopping 30%. Oily types of fish such as salmon and tuna are high on the omega 3 fatty acid content which lowers blood pressure and can help to prevent the irregular heart rhythms.
Another healthy food which is considered great for the heart is nuts. Nuts are full of minerals, vitamins, mono unsaturated fats which can lower down the risk of heart attacks and other heart problems if consumed on a regular basis. Nuts like almonds, pecans, walnuts, hazelnuts and pine nuts are especially heart friendly and must be included in the diet on a regular basis.
Good news for chocolate lovers! Chocolate is superb for the health of the heart and eating moderate amounts of flavanols rich dark chocolate can produce a blood thinning effect that in turn is good for the cardiovascular health. Chocolate also helps to reduce inflammation and boost the immune system. Having dark chocolate once in a while can also reduce blood pressure and risk of Type 2 diabetes.
Tomatoes are an excellent source of not just Vitamin C but also Vitamin A, potassium, fiber and lycopene which all help against disease prevention and also prevent cardiovascular diseases. Moreover, tomatoes are full of antioxidants which too help to lower blood pressure as well as the cholesterol from the body, thus preventing against stroke and coronary diseases.