Your heart plays an important part in your health. It is the one that pumps blood all over the body to supply the tissues with beneficial nutrients and oxygen. It tirelessly works 24/7 to keep you going.
The health of your heart is directly influenced by your diet. It’s important to add some heart-healthy foods into your daily food consumption in order to provide the nutrients it needs.
Here are some of the heart-healthy foods that would keep your heart strong and healthy to help ward-off coronary heart disease.
Berries
Blueberries, blackberries, and strawberries are filled with heart-healthy antioxidants that can fight free radicals and prevent diseases. It contains essentials nutrients like vitamin C, vitamin K, and fiber.
Studies show that consumption of berries can help protect the body against inflammation, metabolic syndrome, and neurological conditions like Alzheimer’s.
Oats
Oats are a perfect addition to your cardiac diet. It is full of health benefits and rich in fiber, particularly the fiber known as beta-glucan, which is a polysaccharide found in the cell walls of cereals, fungi, and bacteria.
You can make heart-healthy snacks by adding oats to your smoothies. Mix them with almond milk or you can simply sprinkle them on top of your yogurt to add some delicious crunch.
Walnuts
Walnuts have an impressive nutrient profile and extensive health benefits. It can reduce bad LDL cholesterol by up to 16% and also drop blood pressure. Aside from this, walnuts may also reduce oxidative stress, improve blood vessel function, and decrease certain markers of inflammation.
Whole Grains
Whole grains are high in fiber, selenium, iron, B-vitamins, and magnesium. These are any type of grain that contains endosperm, germ, and bran – which results in a higher concentration of fibers and nutrients than those refined and processed. Included in the list are barley, rye, whole wheat and gluten-free grains such as millet, quinoa, sorghum, amaranth, brown rice, and buckwheat.
Replace your pasta and refined white bread with nutrient-rich foods like brown rice or quinoa. Make a delicious heart-healthy meal by pairing it with heart-healthy fats, protein and plenty of veggies.
Leafy Green Vegetables
Vegetables like collard greens, spinach, kale, and chard are nutrient-dense foods. This means that they are low in calories but packed with tons of vitamins and minerals like folate, iron, potassium, vitamin A, magnesium, and vitamin K.
Greens are also high in antioxidants which prevent cell damage, fight free radicals, and slow the development of chronic disease.
Studies found that high intake of cruciferous and leafy green vegetables lower the risk of heart diseases, lung cancer, and type 2 diabetes.
Avocado
This fruit is an excellent source of heart-healthy fats and other nutrients like vitamin E, vitamin K, and potassium.
One avocado per day can lessen the risk of heart disease and help reduce inflammation as well.
Salmon
When it comes to heart health, wild-caught salmon, in particular, is packed with a powerful punch. It is full of beneficial omega-3 fatty acids which are loaded with selenium, important B-vitamins, and protein. Consumption of at least two servings of salmon per week can keep your heart in tip-top shape.
According to studies, omega-3 fatty acids can lower blood pressure, reduce the risk of stroke, relieve inflammation and decrease triglyceride levels.
