Top 10 Foods for a Healthy Heart

Heart diseases are very common now these days. Nearly 6 million people are right now living with heart failures. It is very clear that healthy eating and living can make a huge difference. There is a great variety of fruits and vegetables that are good for your heart and keep your heart healthy and disease-free.



1. Salmon Fish :

Salmons are the super-food for heart diseases as they lower the risk of abnormal heartbeats. That’s because they contain higher amount of omega-3. It also contains protein and low saturated fat. You can eat tuna, mackerel, herring and trout fishes as they also have good omega-3 fatty acids.

Individuals who have heart illness or are in danger of creating it, are regularly prescribed to expand their intake of omega-3 fatty acid by eating fish.

2. Oatmeal :

Oatmeal is rich in soluble fiber, which helps to lower cholesterol and risk of heart disease. Studies show that oat based items reduce LDL and total cholesterol without any bad impact.

3. Berries :

Berries are a good source of soluble fiber, iron, calcium, folate, vitamin A and C. They are low in fat. They are also full of antioxidant polyphenols, which help to reduce heart disease risk. In berries you can try blueberries, cranberries, strawberries or raspberries.

berries

As per a recent report ladies aged 25 through 42 who ate in excess of three servings of blueberries and strawberries a week had a 32% lower danger of heart attack as compared with individuals who ate less berries.

4. Dark Chocolates :

Dark chocolate is another food with amazing taste and many heart-health benefits. Dark chocolates contain flavonoids or polyphenols, which may help blood pressure, clotting and inflammation. Studies found that daily chocolate consumption can reduce nonfatal heart failure and stroke problems. But just be sure that you have to select chocolate that contains a cacao content of at least 70%. Each 100 grams of dark chocolate bar contains around 600 calories.

dark chocolates

5. Flax Seeds :

Flax seeds are called super-foods, as they are high in omega-3 fatty acids and fiber contents. They help to fight heart problems and also reduce the risk of cancer, lower blood sugar levels.

6. Chia Seeds :

Chia seeds are not only rich in omega-3 fatty acids, but they are also a good source of vitamins, mineral and fibers. They also contain calcium, protein and magnesium. They help to reduce heart problems, LDL and cholesterol.

7. Tomatoes :

Tomatoes have lots of nutrients that might help keep your heart healthy. It is full of potassium, fiber, folate, vitamin C, choline alpha and beta-carotene, which are all good for your heart. It also helps to prevent kidney stones and is good for your bones.

One cup chopped raw tomato contains approx 32 calories, 2.2 g fiber, 5.8 g cabs, 1.58 g protein.



8. Spinach :

Spinach is an another food that is good for your heart health. Spinach is a great source of magnesium, which plays a vital role to keep your heart healthy. Other health benefits of consuming spinach include improving blood glucose control, improving bone health and  lowering the risk of cancer.

9. Nuts :

Nuts are delicious and good for your health. Almonds, peanuts, walnuts,  pecans and pistachios are all heart healthy nut options. These nuts are full of fiber, protein, minerals and antioxidants. They also contain vitamin E, which helps to lower bad cholesterol. Walnuts are high in omega-3 fatty acids.

nuts

10. Green Tea :

A recent report found that individuals who drank at least some green tea day by day had a 20% lessened danger of cardiovascular infection and stroke contrasted and individuals who “sometimes” soaked up the drink.



A 2011 systematic review found that drinking green tea is related with a little decrease in cholesterol, which is a primary supporter of coronary illness and stroke. Be that as it may, the audit couldn’t pinpoint how much green tea somebody would need to drink to get any medical advantages.

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