A healthy diet can be good for your heart as well as your waistline. Food for a healthy heart as we will discuss the healthy food for our heart in this article. And we hope it will be helpful for you without a single doubt. So lets began.
“You can definitely reduce your risk of developing cardiovascular disease by eating certain foods every day,” says preventive cardiology dietitian Julia Zumpano, RD, LD. “There is a great variety of fruits and vegetables that are good for your heart.”
“Try to eat foods that are in their natural form, as they come from the ground,” Zumpano says, recommending what she calls the “whole-foods diet.”
That diet includes, of course, heart-healthy foods such as nuts, fish, whole grains, olive oil, vegetables, and fruits, but don’t be afraid to treat yourself occasionally with a glass of red wine or a piece of dark chocolate, Zumpano says. She suggests using this list as a guide to create meals and snacks with a healthy focus. Just a few simple swaps could make a big difference for your cardiovascular health.
Foods that are good for your heart which we called food for a healthy heart
First One is Fish, Yes, You heard us right.
Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring, and trout.
A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, blackberries, or raspberries in cereal or yogurt.
Flaxseeds contain omega-3 fatty acids, fiber, and phytoestrogens to boost heart health. Take them in ground or milled form to reap the greatest benefit. Chia seeds also provide omega 3, fiber and protein and can be eaten whole.
Oats are the comfort-food nutrient powerhouse. Try toasting oats to top yogurt, salads, or to add into a trail mix if you are not a fan of them cooked.
Legumes. Dried beans and lentils ― such as garbanzo, pinto, kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
Soy. Add edamame beans or marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
Red, yellow, and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes, and acorn squash are packed with carotenoids, fiber, and vitamins to help your heart.
Green veggies. Popeye was right ― spinach packs a punch! So does kale, Swiss chard, collard/mustard greens, and bok choy. Use these sandwiches and salads instead of lettuce. Broccoli and asparagus are filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium, and fiber.
Fruits such as oranges, cantaloupes, and papaya are rich in beta-carotene, potassium, magnesium, and fiber.
Dark chocolate is good for your heart health. The higher the percentage of cocoa the better! (The fiber and protein increase with higher cocoa and the sugar decreases). If you are a fan of milk chocolate. start with at least 70% cocoa.
Wait, let us take a look at some of the other foods which are also known as food for a healthy heart.
Asparagus is a natural source of folate, which helps to prevent an amino acid called homocysteine from building up in the body. High homocysteine levels have been linked with an increased risk of heart-related conditions, such as coronary artery disease and stroke.
2. Beans, peas, chickpeas, and lentils
Beans, peas, chickpeas, and lentils — otherwise known as pulses or legumes — can all significantly reduce levels of low-density lipoprotein (LDL) or “bad cholesterol.” They are also packed with fiber, protein, and antioxidant polyphenols, all of which have beneficial effects on the heart and general health.
Berries are also full of antioxidant polyphenols, which help to reduce heart disease risk. Berries are a great source of fiber, folate, iron, calcium, vitamin A, and vitamin C, and they are low in fat.
Some studies suggest that regularly eating steamed broccoli can lower cholesterol levels and prevent heart disease.
5. Chia seeds and flaxseeds
These seeds are a rich plant-based source of omega-3 fatty acids, such as alpha-linolenic acid. Omega-3s have many beneficial effects, such as helping to lower levels of triglycerides, LDL, and total cholesterol. They also reduce blood pressure and minimize the buildup of fatty plaques in the arteries.
Omega-3s decrease the risk of disorders that can lead to heart attacks, such as thrombosis and arrhythmias.
Mostly, The AHA advise that we eat eight or more servings of fruit and vegetables each day. Vegetables are low in fat and calories but rich in fiber, minerals, and vitamins. A healthy amount of veggies in the diet can help to moderate weight and blood pressure.
We hope it was a benefit for you and do share with your loved ones once in social media. Have a healthy heart for a happy life inside and outside too.