Healthy Foods That Will Make Your Heart Smile
If you opt for a healthy diet, it will be good for your heart as well as your waistline. This will certainly reduce your chances of developing heart diseases. There are a variety of fruits and vegetables that are good for your heart. Try to eat foods when they are in their natural form. This means that you should try to opt for whole foods.
Eating Healthy Is Important
If you eat a diet that has the right amount of calories and the right amount of fat, then it will automatically take care of your heart. Some foods are particularly more attractive than the rest because of their nutritious value.
To know about the best foods that are good for your heart, you can go through the below-mentioned discussion:
1. Green Leafy Vegetables
Certain green leafy vegetables like kale, collard greens, and spinach are rich in vitamins, antioxidants, and minerals. These are also a great source of vitamin K which helps in improving the health of your arteries and also in promoting the clotting of the blood. These are also high in dietary nitrates that reduce blood pressure and also decrease arterial stiffness. This also improves the functions of the linings of the cells and also the blood vessels. If you increase the consumption of green leafy vegetables, your heart health is certainly improved.
2. Whole Grains
The whole grains contain certain parts of the grains that are rich in nutrients, bran, and endosperm. These include whole wheat, brown rice, rye, barley, quinoa, and buckwheat. The whole wheat grains are richer in fiber in comparison to the refined grain. If you include more whole grains in your diet, it will surely lower down the risks associated with heart diseases.
Another study suggested, that if you eat at least three servings of whole grains in a day, it would reduce systolic blood pressure by 6mm hg. It will also reduce the chances of stroke by about 25%. When you are purchasing whole grains, you should read out the ingredients properly. Words like, “Whole Grain” or “Whole Wheat” indicate that these are whole grain products, and words like “multi-grain” and “wheat flour” does not.
Blueberries, strawberries, and raspberries are all packed with essential nutrients that play a very important role in providing you with very good heart health. The berries are also rich in antioxidants like anthocyanins. These protect you against oxidative stress and inflammation which again contribute to the development of heart diseases. If you eat lots of berries, it will reduce the risks associated with heart diseases. A study of 27 adults also showed that if you drink a beverage made of dried strawberries for 8 weeks, it will reduce the level of bad cholesterol.
A metabolic syndrome is a group of conditions that are related to higher risks associated with heart diseases. Blueberries also help you to control the blood pressure and blood clotting. Berries are quite a satisfying snack and are also considered to be a delicious low-calorie dessert. Try adding a few berries to your diet and that will surely improve your overall health.
4. Fatty Fish and Fatty Oil
Fatty fish like mackerel, tuna, and sardines are full of omega 3 fatty acids that are known for their heart health benefits. A study conducted on 324 people says that eating salmon thrice a week for 8 weeks reduces diastolic blood pressure to a great extent. It is also believed that if you eat fish for the long term, it will lower down the cholesterol levels, fasting blood sugar level, and also systolic blood pressure.
If you do not eat seafood, then you can also take fish oil that will satisfy your daily dose of omega 3 fatty acids. The fish oil supplements reduce blood triglycerides, decrease blood pressure, and improve arterial function. The other alternatives to omega 3 supplements are algal oil and krill oil.
5. Dark Chocolates
Dark chocolates are rich in antioxidants like flavonoids which boost heart health. Eating dark chocolates lowers the chances of heart disease. Studies suggest that the people who eat chocolates at least 5 times a week had 57% lower chances of heart diseases than the people who did not eat chocolates.
There is also another study that suggested that eating chocolates twice per week also reduces the chances of calcified plaque in the arteries. These studies certainly show an association but do not account for the other factors that may also be involved. Chocolates can be high in sugar and calories which can again negate some of the health benefits it has. Therefore, make sure that you pick up dark chocolates that are of the highest quality and have as much as 70% cocoa. But you should consume it in moderate amounts to make the most of its heart health benefits.
Almonds are quite rich in nutrients. It has both vitamins and minerals that are good for your heart. These also contain heart-healthy mono saturated fat and fiber. These two nutrients can protect you against heart diseases. If you eat almonds regularly, it will also improve cholesterol levels.
Almonds reduce bad cholesterol and improve the level of good cholesterol in the body. These will reduce the chances of building up of plaque and also keep the arteries clear. The almonds are not only rich in nutrients but they are also high in calories. If you are also want to lose weight, make sure that you limit the amount of intake of almonds.
It is very important to ensure that you have a healthy heart. The foods mentioned above are available quite easily. Therefore, take care of your heart by consuming these foods regularly. Some of them are high in calories. Thus, you should also be careful not to take these foods in excess because otherwise, you will end up gaining a lot of weight. Apart from this, if you practice high-intensity interval training along with a bit of running, it will also help you to have a healthy heart.