Must Have Foods for Healthy Heart
Today majority of diseases are directly or indirectly related to your heart. Doctors say that if your heart is healthy then you will lead healthy life...
Today majority of diseases are directly or indirectly related to your heart. Doctors say that if your heart is healthy then you will lead healthy life, and if not then you may come across several medical complications during your lifetime. Hence it’s important to keep your heart healthy. It’s always less expensive to eat certain heart friendly food compared to going through very expensive and risky heart surgeries at later stages.
Walnuts
Walnuts contains are rich in omega-3 fatty acids, monounsaturated fats and fiber. Walnuts reduce cholesterol level and also reduce inflammation in the arteries of the heart. you can take it as a snacks or in salads.
Almonds
Almonds are good source of vitamin E, fiber, plant sterols and healthy fats. Almonds help to lower LDL cholesterol and also prevent diabetes. A handful of almonds add a good measure of heart health to your meals.
Red wine
Red wine contains resveratrol and catechins antioxidants that protect artery walls. Alcohol also boost HDL, the good cholesterol level when drink in moderation. Alcohol may cause problems for people who take aspirin and other medications. Recommended dose for women is one drink a day and for men is one to two drinks a day. Avoid too much alcohol because it hurts the heart.
Salmon
Salmon is super food for heart. It contains omega-3 acids, DHA and EPA. Salmon reduce inflammation and lowers triglycerides and omega-3 fatty acids in salmon prevent rhythm disorders which can cause sudden cardiac death.
Tuna
Tuna contains omega-3 fatty acids and it is cheaper than salmon. White tuna (Albacore) contains more omega-3 than other tuna varieties. Mackerel, herring, lake trout, sardines and anchovies are also good source of omega-3s.
Extra virgin olive oil
Extra virgin oil contains antioxidants called polyphenols and monounsaturated fat. polyphenols protects blood vessels and polyphenols helps to lower cholesterol level. You can use extra virgin oil for cooking, for salads and with bread.
Fresh Herbs
Fresh herbs like rosemary, sage, oregano and thyme contains antioxidants. These fresh herbs make many foods heart-healthy when you use it as substitute of salt, fat and cholesterol.
Black Beans
Black beans contains folate, antioxidants, magnesium which lowering blood pressure and also contains fiber which controls both cholesterol and blood sugar level.
Edamame
These green soybeans are moving away from Japanese restaurants. These edamame contains soy protein which reduces blood triglyceride levels. A half cup of edamame contains 9 grams of cholesterol lowering fiber which is equal to four slice of whole wheat bread.
Sweet Potatoes
Sweet potatoes contain fibre, vitamin A and lycopene. People who concerned about diabetes can take sweet potatoes, because its low glycemic index won’t cause quick spike in blood sugar.
Oranges
Oranges contains fiber called pectin which fight against cholesterol and potassium which controls blood pressure. A medium size orange contains 62 calories with 3 grams of fiber.
Swiss Chard
Swiss chard is the dark green leafy vegetable which contains potassium, magnesium, minerals which helps to control blood pressure as well as vitamin A, fiber, and the antioxidants lutein and zeaxanthin which makes it heart healthy.
Carrots
Carrots help to control blood pressure and also prevent diabetes. Carrots are also known for cholesterol fighting food because it contains soluble fiber which found in oats.
Barley
Barely contains fiber that helps to lower cholesterol level as well as lower blood glucose level too. you can take it in soups and stews or in meals instead of rice.
Oatmeal
Oats reduces LDL and the bad cholesterol and keeps your heart healthy. A bowl of oatmeal keeps you full for longer and fights snack attacks. It helps to keep blood sugar level stable and also useful for people with diabetes.
Flax Seed
Flax seed contains fiber, phytochemicals called lignans and ALA. An omega-3 fatty acid found in the plants, the body alters ALA to the more powerful omega-3s, EPA and DHA.
Low-fat Yogurt
Low fat yogurt is good for bone health and also helps to control blood pressure. Milk is rich in calcium and potassium and yogurt has twice as much of these minerals. But remember, pick low-fat or non-fat varieties to boost the calcium and minimize the fat.
Foods Fortified with Sterols
Foods like margarine, soy milk or orange juice which are fortified with sterols and stanols help to fight with cholesterol. These plant extracts block cholesterol absorption in the gut and reduce LDL level by 10% without affecting good cholesterol.
Coffee
Coffee and tea helps to protect your heart by warding off type 2 diabetes. Study shows that 3 to 4 cups of coffee a day reduce risk by 25% and even decaffeinated coffee works. Though caffeine can cause difficulties for people who already have hypertension or diabetes.
Cayenne Chili Pepper
If you shake hot chili powder on food before consuming, it will control rising insulin levels after having meals. Study shows that adding chili in meal lower insulin levels in overweight people.
Cherries
Cherries contain antioxidant called anthocyanins that help to protect blood vessels. Any form of cherries gives these nutrients which are healthy for heart.
Blueberries
Blueberries contain anthocyanins, ellagic acid, lutein, folate, beta-carotene, vitamin C, potassium, magnesium and fiber which are healthy for heart. Deep blue color of blueberries provides by anthocyanins and also maintains heart health.
Kosher Salt
If you have high blood pressure then Kosher Salt is a great help for you, it will give you more salty taste without adding more salt to the food. This means you will consume less sodium if you use Kosher Salt. Compared to simple ground salt, Kosher Salt contains larger crystals imparts in it hence it tastes more salty and in a way you will consume less sodium during your meals. You will still need to measure sodium intake very carefully because a teaspoon of Kosher salt has 1120-2000 mg of sodium, while daily intake limit for most people is 1500 mg. There is a disadvantage that in cooking the taste is somewhat lost, hence you should mix some herbs for lower sodium spice blend.
These are the food which are friend of your heart and keep your heart healthy and strong for lifetime and protect your heart from any fatal diseases or medical conditions.
