The heart is the most vital organ of human body and a healthy heart is important for healthy living. To stay fit and strong, it is necessary to develop healthy eating habits and routine. People around the globe are always looking for food that is good for heart health. However, it is important to keep the diet in balance and utilize all food groups in our meal. There is the number of food which are rich in nutrients that keep the heart healthy, here we have gathered for you top 20 best foods for the heart.
Grapes are rich in resveratrol, a compound that aids in lowering the level of cholesterol in the body. Grapes also contain antioxidants compounds called polyphenols which include phenolic acid and flavonoids. These compounds are believed to lower the risk of cardiovascular disease while slowing down the process of fatty acid deposition in the arteries.
Studies show that garlic is useful in preventing number of heart and other diseases including thrombosis, arthrosclerosis and diabetes. Eating garlic on daily basis can not only help the immune system but also lower down the blood pressure and cholesterol level (not god for the people with already low blood preasure). It also eliminates the building up of plaques in arteries thus reversing the early heart ailment.
Salmon is rich in quality protein and Omega 3 fatty acid and one of the best meats for the heart-healthy diet. Omega 3 fatty acids are believed to reduce triglycerides and decrease the risk of having cardiovascular disease while increasing good cholesterol HDL. For healthy heart eating fatty fish twice a week is recommended by American Heart Association. Sardines and tuna fish are also the valuable sources of Omega 3.
When it comes to antioxidants dark chocolate is considered to be the most vital source, plus it is very tasty. Just like grapes dark chocolate also contains resveratrol which improves the production of nitric oxide and useful antioxidants in the body, resulting in lowering the blood pressure. It not only restricts the WBC from sticking to the blood vessels but also maintains the flexibility of the arteries.
5.Apple Cider Vinegar
Apple Cider Vinegar plays the vital role in regulating blood sugar level, lowering the blood pressure as well as clearing the blockage in arteries. It also supports digestion and keeps the gut healthy while reducing the triglycerides.
Avocados contain high-fat content but they are rich in monosaturated fats and works well in reducing bad cholesterol. They also contain potassium, folate, dietary fiber, Vitamin B6 and antioxidants which aid in improving the metabolism as well as forming new blood cells. Folate and Vitamin B6 are believed to lower down the level of homocysteine, plus it is a great help against the heart attack.
Almonds have Vitamin E, fiber and contain monosaturated fats. Vitamin E works to improve your immune system and save you from different kinds of infections. Whereas monosaturated fats reduce the level of bad cholesterol. They are good for the healthy heart as the fiber in them keeps the level of sugar in control and improves the blood flow.
Green tea has catechins, powerful antioxidants that are believed to be beneficial for cardiovascular health. Studies show that having 2 cups of green tea on daily basis can cleanse your system, decrease the level of bad cholesterol, inflammation and improves your metabolism.
Recent studies show that apple contains beneficial ingredients like pectin that is good for heart health. Pectin is a fiber that is soluble in nature and it prevents the gut to absorb cholesterol. It also has antioxidants Polyphenols which stop the free radical from cellular damage and keep the arteries clean.
Eating one tablespoon of flaxseed can give you 1.8 grams of heart-friendly Omega 3 fatty acid. Omega 3s reduces inflammation and triglycerides and keeps your heart healthy. Flax seeds also prevent you from coronary heart disease and heart attack by affecting the LDL levels and lowering the blood pressure.
Berries like, blueberry and raspberry have numerous health benefits. They are filled with polyphenols and antioxidants that fight against chronic diseases and improve overall health. Most of the berries are low in fat and contain Vitamin C and fiber that help in widening the arteries and prevent the building up of plaque.
12.Spinach and other leafy green vegetables
Spinach and leafy green veggies like broccoli, asparagus, and kale are high in Carotenoids, iron, fiber, minerals, and vitamins. Carotenoids eliminate harmful compounds from the body whereas fiber and iron properly regulate the flow of blood in arteries. Consuming them in proportion can increase the level of HDL and improves the heart muscles.
Oats are rich in potassium, folate, vitamins, Omega 3 fatty acid and soluble fiber. Having oatmeal in breakfast tends to have the good effect on health as they reduce bad cholesterol level and keep the arteries clean. The antioxidants phytosterols and phytoestrogen present in oats safeguards patients suffering from cardiovascular issues.
Pomegranate has more antioxidants as compared to any other fruit. It not only regulates the blood flow but also maintains the blood pressure and improves the arteries healthy. Heart-friendly antioxidant polyphenols are also present in pomegranate which is supposed to reduce the bad cholesterol level.
Soy Products are the vital source of healthy and beneficial proteins. Soy Proteins are the healthy alternative to red meat. Eating red meat frequently can increase the cholesterol level and leading you to heart disease. Soy products are low in saturated fats and free from cholesterol. They are also a source of Omega 3 fatty acid and believed to decrease the risk of developing coronary artery disease. Because of its versatility, you can make many heart-healthy meals with soybeans.
Raisins are full of such antioxidants which improve vascular health and lower downs the development of harmful bacteria that are responsible for inflammation. Raisins have fiber and potassium too and studies prove that they are good for lowering high blood pressure and regulating fluids in the body.
Tomatoes are rich in vitamins, antioxidants, and minerals and good to be known as the blood purifier. With other vitamins, they also contain Vitamin K, which prevents the formation of hemorrhages. Lycopene is also found in tomatoes that keep the heart healthy by decreasing the level of oxidized bad cholesterol. Tomato is vegetable which is very much in use, from tasteful salads to many different uses in cooking, it’s perfect for heart-healthy meals, especially because not loosing too many healthy ingredients while cooking.
18.Legumes and Beans
Legumes and beans are low in fat, high in fiber and a valuable source of plant protein. They also contain zinc and iron resulting in improving good cholesterol and preventing cardiovascular disease.
19.Walnuts and nuts
Walnuts are also high in Omega 3 fatty acids. Eating them in proportion can really give you the fruitful result as they prevent the blood from forming the clots. Nuts also prevent arteries from gathering the plaque and improve the lining of the arteries.
Amazing but true that red wine is good for your heart health is consumed in moderation. It contains resveratrol which is proved to have a positive effect on cardiovascular health. It also has antioxidants that prevent diseases associated with heart, such as Polyphenols which cleanse the arteries.
Apart from these foods, one should exercise daily to boost his metabolism as well as strengthen the body muscles. It is also necessary to reduce the extent of consuming junk food and carbonated drinks. A healthy body needs a healthy heart to stay functional, so choose wisely what to eat, love yourself and take care of your heart.