Heart Healthy Foods : Top 10 Foods for a Healthy Heart

Healthy Heart

The number of heart patients are increasing day by day. In the coming years, the number of cardiac patients in India will be highest in the world.

According to the Centers for Disease Control and Prevention,

“Cardiovascular disease is the leading cause of death among both men and women in the United States.

One person dies every 37 seconds in the U.S. from heart disease. About 647,000 Americans die from heart disease each year—that’s one in every four deaths”.

According to Mayo Clinic, some of the major cause of heart disease are high blood pressure, obesity, stress, diabetes, high cholesterol levels, smoking and congenital heart defects.

But fortunately, about 80 percent of cardiovascular disease, including stroke and heart disease, are preventable. It means that by sticking to a healthy lifestyle we can keep heart diseases at bay for good. The lifestyle of most of us has become very sluggish which is the biggest cause of heart diseases.

The most important thing to keep the heart healthy is to pay attention to your diet because diet is an important factor that can play a vital role. Also it is important to do physical exercise and get enough sleep.

Let us know what to eat to overcome the risk of heart diseases so that conditions like heart attack and stroke can be avoided. Foods for a healthy heart may include —

1. Salmon Fish

Salmons are the super-food for heart diseases as they lower the risk of abnormal heartbeats. Fatty fish like salmon, sardines, mackerel and tuna are loaded with omega-3 fatty acids. They have been studied extensively for their heart-health benefits.

salmon meat

Both fatty fish and its oil are rich in omega-3 fatty acids and may help to reduce heart disease risk factors, including cholesterol, blood pressure and triglycerides. It also contains protein and low saturated fat.

In addition to this, salmon is also a good source of EPA and DHA, which help to reduce inflammation and blood pressure.

According to a study (2012), about 0.45 to 4.5 grams of omega-3 (about three ounces of salmon) can bring about significant improvement to arterial function.

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. Whole Grain Oatmeal

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

oatmeal

If you enjoy a healthful bowl of hot cereal every morning, then you’re in luck. Whole-grain oats contains soluble fiber (also called veta-glucan) that helps to reduce bad cholesterol (LDL).

Research states that whole-oat products, like oats and wholemeal bread, can help to reduce the risk of coronary disease and may lower blood pressure.

3. Berries

Berries are a good source of soluble fiber, iron, calcium, folate, vitamin A and C.

fresh berries

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.

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.

dark chocolates

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.

5. Flax and Chia Seeds

Flax and chia seeds are called super-foods, as they are high in omega-3 fatty acids and fiber contents. They contain calcium, protein and magnesium. They help to reduce heart problems, LDL and cholesterol.

flax seeds

They help to fight heart problems and also reduce the risk of cancer and lower LDL, blood pressure, cholesterol and blood sugar levels.

In addition to this, these seeds also help to decrease the risk of developing disorders, such as arrhythmias and thrombosis, which can lead to a heart attack.

6. 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.

tomato

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.

7. 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.

Spinach

Other health benefits of consuming spinach include improving blood glucose control, improving bone health and  lowering the risk of cancer.

8. Nuts

Nuts are delicious and good for your health. Almonds, peanutswalnuts,  pecans and pistachios are all heart healthy nut options. These nuts are a great source of fiber and micronutrients such as magnesium, copper and manganese. They are also high in fiber and monounsaturated fats.

Therefore, they helps to increase good cholesterol and lowers bad cholesterol by carrying it away from arteries.

healthy nuts

High levels of bad cholesterol or LDL may increase the risk of heart attack and stroke by clogging the arteries. Nuts are the perfect option for snacking or for your smoothies and oatmeal.

9. 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.

green-tea

Be that as it may, the audit couldn’t pinpoint how much green tea somebody would need to drink to get any medical advantages.

10. Avocados

This little green fruit is a really very nutritious. They’re packed with vitamins, fiber, potassium, antioxidants and heart-healthy fats. Avocados also contain phytochemicals that may help to protect your heart.

fresh avocados

The monounsaturated fatty acids present in this fruit reduce inflammation, reduce the risk of heart disease and contribute to overall heart health.

Final Words

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. Some of the main heart healthy foods are avocados, salmon or fatty fish, green leafy vegetables, nuts, green tea and red wine.

REFERENCES

  1. Heart Disease Facts. Centers for Disease Control and Prevention. https://www.cdc.gov/heartdisease/facts.htm.
  2. Heart Attack. https://www.mayoclinic.org/diseases-conditions/heart-attack/symptoms-causes/syc-20373106.
  3. CDC Prevention Programs. https://www.heart.org/en/get-involved/advocate/federal-priorities/cdc-prevention-programs
  4. Heart-healthy diet: 8 steps to prevent heart disease. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702
  5. Eating Nuts to Help Lower Your Risk for Heart Disease. Jennifer Moll, Medically reviewed by Richard N. Fogoros, MD; https://www.verywellhealth.com/which-healthy-nuts-can-lower-cholesterol-697716
  6. 10 Foods That Are Good for Your Heart. Shereen Lehman, MS Medically reviewed by Richard N. Fogoros, MD; https://www.verywellhealth.com/foods-that-are-good-for-your-heart-2507169
  7. Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials. Wang Q, Liang X, Wang L, et al.  https://www.atherosclerosis-journal.com/article/S0021-9150(12)00010-X/fulltext
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