Heart-related diseases account for millions of deaths across the world. Our daily diet plays a significant role in heart health. Picking the right components of your meals can play a significant role in keeping cardiovascular diseases away. There are hundreds of foods that bring dozens of benefits to the heart. In this write-up, you’ll find Recommended 20 amazing foods to help fight heart disease.
Salmon, sardines, and other fatty fish contain loads of “the good fat.” They have gigantic levels of omega-3, which reduces the risks of irregular heartbeats(arrhythmia) and atherosclerosis. If taken about three to four times a week, fatty fish such as salmon are great shields against heart complications.
We can’t talk of fiber-rich foods without mentioning this gem. One of the leading sources of heart complications is the cholesterol in the body. In the soluble fibers’ presence in oatmeal, the cholesterol in the food track is soaked up and eliminated swiftly. See, the perfect solution for staying in shape.
These include strawberries and blueberries. They are known to contain antioxidants such as flavonoids and anthocyanin, which are perfect in keeping blood pressure in check and dilating the vessels. A recent study concluded that about three servings of berries a week reduce risks of heart complications by up to 32%. Don’t be left out. Grab your servings of these happy fruits.
Chocolate, dark to be specific (containing more than 60% cocoa) is perfect in reducing heart attacks and stroke. It contains polyphenols, important flavonoids that lower blood pressure and inflammations, and aiding in effective blood clotting. Note that other types of chocolates, such as milk chocolate, will not match the cocoa gems.
Citrus fruits such as oranges contain high amounts of flavonoids that have been observed to reduce risks of stroke, especially in women. They are also rich in vitamin C, which helps in reducing the risks of heart disease. Besides, citrus fruits contain crucial fibers, which also help in keeping the digestive tract in shape.
Walnuts are a bundle of nutrients. They are packed with omega-3 fats, fibers, sterols, and monounsaturated fats. This sweet combination helps fight inflammations in the arteries, especially in the heart. Also, a handful of servings helps in keeping cholesterol levels down. Instead of those junk foods like chips, consider walnuts. Nutritionists also recommend walnut oil in your salad dressings. You’ll love it!
These are also as beneficial as the walnuts. Almonds, especially the slivered type, blend well with chicken, fish, vegetables, and desserts. They contain overwhelming levels of healthy fats, fibers, and plant sterols. They are perfect in fighting unacceptable levels of cholesterol. To make them better, toast them to achieve that creamy flavor.
Compared to white potatoes, these gems have a lower glycemic index, which means they don’t cause surges in blood sugar. They are excellent sources of fibers and vitamin A, which is linked to great heart health. They also have a naturally sweet taste, which makes it easier to take them. A little sprinkle of cinnamon or lime juice goes perfectly with sweet potatoes.
Vegetables are excellent heart-healthy foods. Leafy, dark green Swiss chards are rich in magnesium and potassium, which are the number one regulators of blood pressure. Also, Swiss chards contain vitamin A, fibers, and antioxidants such as lutein. A nice serving of Swiss chards with grilled meat and some herbs is excellent for your heart.
Most people are yet to discover this gem. This rare, brown seed contains fibers, omega-3 fatty acids, and phytochemicals(lignans). These three components are great for keeping the heart in perfect condition. Fibers are essential in keeping the digestive tract in shape. For the best results, go for ground flaxseed, and try adding it to a healthy yogurt or cereals. These 20 amazing foods to help fight heart disease will help you throughout the line.
Most people get confused when it comes to choosing yogurt. Most shelves in local stores are stocked with fatty and unhealthy yogurts that could be detrimental, especially to the heart. The best yogurt for the heart is low-fat yogurt. It contains high levels of calcium, magnesium, and other vital minerals that play a great part in heart health. This is by controlling the blood pressure. To get the best out of yogurt, check the fat content of the brand. If it’s too high, run my friend!
Just like berries, cherries are excellent heart companions. They include sour cherries, sweet cherries, and dried cherries. They are all abundant in anthocyanin- an antioxidant that helps in fighting inflammations. Cherries are also great protectors of blood vessels. They work best when dried and sprinkled into muffin butter or cereal.
When in a tender state, black beans contain dozens of heart-healthy nutrients. They include but are not limited to, antioxidants, folates, and magnesium, which, of course, helps fight high blood pressure. They are also rich in fibers, which help check the levels of unhealthy cholesterol and blood sugar. If you get canned beans, make sure you rinse them to get rid of extra salt.
Although this brings a lot of uproars, a little wine is actually healthy for the heart. Wine, more so the red type, contains antioxidants- catechins and resveratrol- which are very important in protecting the vessels in the heart, especially the arteries. The little alcohol in wine also boosts HDL, the “healthy cholesterol.” On the same note, it’s important to remember that excessive alcohol consumption is detrimental to heart health. Be wise!
It is made from finely smashed olives. It is very fatty and very healthy, packed with heart-friendly antioxidants. They protect the linings of the blood vessels. Replacing saturated fats with olive oil in your cooking routine can help fight unhealthy levels of cholesterol. It’s best when tried on bread and salads.
Green tea is a favorite to many, especially in the Asian continent. Drinking green tea reduces the risks of cardiovascular diseases by up to 20%. It also helps to reduce the chances of stroke attacks. All this is due to plenty of antioxidants such as catechins. Green tea is also an excellent food for losing weight, which might also help save your heart.
Broccoli and Kales:
When it comes to heart-healthy foods, veggies hit the nail on the head. They are high in antioxidants that help fight potential inflammations in the body. They are also rich in fiber, which saves you from unhealthy cholesterol. Other vegetables such as kales contain low levels of omega-3 fats, which are very healthy for the heart.
This soft fruit is a healthy and familiar sight in many dishes. Its abundance in healthy fats, potassium, and monounsaturated fats make it a great food that promotes heart health. The rich contents help in fighting cholesterol, reducing the risks of heart attacks.
Apples are some of the most famous fruits we have around. They have been proven to be great fighters of cholesterol. They are also rich in prebiotic content, which helps form an environment for the thriving of beneficial bacteria in the gut. This type of bacteria is associated with cardiovascular protection.
These include onions and garlic. They help in reducing inflammations, which in turn is beneficial in keeping arteries safe from hardening. They also have vast levels of Sulphur compounds, which boost proper blood circulation.
The bottom line
Your heart is like that Engine in your home. To keep it in a healthy condition, feeding it with high-quality fuel is paramount. The same applies to your heart. To keep it in shape, feed it with a healthy diet. With any of the 20 amazing foods to help fight heart disease mentioned above, you can never go wrong. Happy, healthy hearts from us!