Foods to Eat for a Healthy Heart
Heart diseases are a debilitating and dangerous disease affecting the majority of the world’s population. About one-third of all deaths worldwide are due to heart-related disease. How does one ensure that their heart is healthy and efficient? One of the biggest contributors to a healthy heart is diet and food. The food we eat, the diet we consume and have regularly is a strong marker of heart-health and a strong immune system.
Eating the wrong foods regularly or consistently can affect your heart. Certain foods can increase blood pressure, cholesterol levels, inflammation, triglycerides and eventually cause heart disease. These foods should be avoided or consumed rarely to reduce the damage. Similarly, there are foods which can benefit your heart. Including those foods in your daily diet can boost your heart and health. Let’s find what foods you should consume for a healthy heart.
Leafy Green Vegetables- Studies have shown a link between consumption of leafy green vegetables and lowered risk of heart disease. Leafy green veggies like spinach, kale, collard greens, broccoli, etc are known for their high nutrient quota. They are packed with vitamins, minerals, and antioxidants. They are a great source of Vitamin K, which protects your arteries and promotes proper blood clotting. Adding green leafy vegetables to your diet led to weight loss, clear skin, a healthy gut, and a healthy heart. They are high in dietary nitrates which can reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels.
Fatty Fish and Fish Oil- We have talked about healthy fats which are really good for our heart and health previously. Fatty fish like salmon, mackerel, sardines, and tuna are high in Omega-3 fatty acids which are excellent for our body and health. Eating salmon up to three times a week significantly reduces diastolic blood pressure. Eating fish over the long term was linked to lower cholesterol levels, blood triglycerides, fasting blood sugar, and systolic blood pressure. For those who don’t consume fish or seafood, fish oil is another way to get Omega-3. Fish oil supplements are recommended by medical experts to women for healthy skin, hair, and nails. They also balance your blood pressure and protect your heart.
Beans- Research has found that eating beans regularly can reduce risk of heart disease. Eating beans such as pinto or kidney can reduce levels of blood triglycerides, and ‘bad’ LDL cholesterol. Diets high in beans and legumes significantly decrease cholesterol, blood pressure, and improve heart health. Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch improves heart health by decreasing blood triglycerides and levels of cholesterol.
Tomatoes- One of the easiest vegetables to add in your diet, tomatoes are really good for your heart health. Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, prevent oxidative damage and inflammation. Oxidative damage and inflammation eventually contribute to heart disease. Studies have proven that a high intake of foods rich in lycopene was linked to a healthy heart and reduced risk of heart disease and stroke. Women who are struggling to lose weight should include raw tomatoes or tomatoes in their diet 2-3 times a week to reduce weight and increase HDL (good) cholesterol. High levels of HDL cholesterol can be useful in removing excess plaque from arteries and keep your heart healthy and strong.
Garlic- Garlic has often been used in ancient medicine or remedies. Science has also confirmed its significance and importance. Garlic is a potent food that can improve heart health. A compound called Allicin is present in garlic which has therapeutic effects. Garlic extract can inhibit platelet buildup which may reduce the risk of stroke and blood clots.
Green Tea- We all know green tea is a good and healthy beverage for weight loss, sleep, anxiety, and skin. But did you know that green tea has antioxidants that can prevent cell damage and protect your heart? Green Tea is high in polyphenols and catechins, which act as antioxidants and reduce inflammation. Catechins effectively reduce LDL cholesterol and increase HDL cholesterol. Matcha, green tea, or green tea supplements can reduce systolic and diastolic blood pressure, cholesterol, and protect your heart. Remember to have green tea without honey or any sweetener to get its full benefits.
The link between diet and a healthy heart has never been stronger. What you put on your plate, or rather don’t put your plate can affect your heart health, weight, blood pressure, skin, hair, and body. Have a balanced diet which includes the above-mentioned foods and nourish your body from within. Consult a doctor or health expert before adding any new foods to your diet or changing your diet. These foods along with a good exercise regime can improve your body and heart significantly.