Heart – one of the most vital organs that keep you alive. In fact when we fall in love we end up “exchanging” our hearts. Don’t you think that it is the time that you take proper care of it? Statistics says that the major cause of death is cardiac arrest. Although the percentage has decreased over the years, yet you should not risk it when it comes to your heart. A
healthy heart diet can reduce your risk of heart disease or stroke.
Following are the 14 food items that are great for a healthy heart
Salmon
Fatty fish like salmon, mackerel and sardines are rich sources of
omega 3 fatty acids. These fatty acids play a significant role in lowering irregular heartbeat and decrease the production of triglycerides. The AHA association recommends eating fatty fish twice a week.
Oatmeal
Rich in soluble fiber, oatmeal is great for fighting cholesterol. It helps to soak up the cholesterol before it gets absorbed in the bloodstream.
Other whole grain products like bread, pasta and grits should also be incorporated as part of your diet as they help to fight increasing cholesterol levels.
Blueberries
Being rich in anthocyanins, flavonoids, blueberries help to lower the blood pressure and dilate the blood vessel. As per research, women within the age group of 25 to 2 years who regularly ate blueberries had 32% lower heart risk than those who did not eat these berries. Being anti-oxidant rich, this berry is great for your heart.
Dark chocolate
Chocolates made up of 60-70% of cocoa are great for your heart. They have polyphenols – a flavonoid that helps to decrease blood pressure, improves clotting of blood and minimizes inflammation thereby reducing the chances of heart attack or stroke.
Keep in mind that milk chocolate and candy bars don’t fall in this category.
Citrus fruits
Research shows women who incorporate citrus fruits as part of their daily diet have a 19% lower chance of ischemic stroke than those women who do not eat citrus fruits. The presence of
Vitamin C also improves blood circulation thereby lowering the chances of
heart disease.
Soy
This food item is rich in fiber, vitamins, and minerals in addition to polyunsaturated fats. This product not only lowers the blood pressure but also fights the bad cholesterol or LDL.
Potatoes
If you always associated potatoes to be a bad starch and high source of carbohydrates then think again. It is rich in potassium that is great for fighting high blood pressure and the presence of high fiber ensures that you suffer from low heart disease. Just don’t deep fry them. They are good as long as they are not deep fried.
Tomatoes
Like potatoes they too contain potassium. So you can well understand how good they are for your heart. They also contain
lycopene which fights bad cholesterol and keep your heart safe and healthy. You can have them daily as they are low in calories and sugar as well.
Nuts
Include nuts like
almonds, walnuts, pistachios, peanuts and macadamia as each one of them are great for your heart. They taste great and are high source of omega 3 fatty acids. Don’t opt for those that have added salt in them. Opt for the non-salted variety.
Legumes
Beans, lentils, and peas fall in the legumes category. They are great source of protein and do not have any fats in them. Research states that if you incorporate legumes four times in a week as part of your diet than you have 22% lower risk of heart disease compared to all those who do not follow this.
Extra-virgin olive oil
This oil is a great source of monounsaturated fats, which means that if you incorporate this oil as part of your cooking then you will not suffer from heart attack or high cholesterol levels. Moreover, you will
lose weight as well.
Red wine
Forget about parties, have small amounts of red wine daily if you wish to have a healthy heart. The presence of Resveratrol, one kind of polyphenols helps to ensure that your heart remains safe and sound.
Green tea
This tea is rich in catechins, an antioxidant that can reduce heart diseases by 20%. Moreover, you lose weight too.
Broccoli, spinach and kale
Green vegetables are always great for the heart. And when you are incorporating Broccoli, spinach and kale as part of your diet you can be sure of the multiple benefits you will derive. Rich in fiber vitamins and minerals, these green leafy vegetables are a must for good and healthy heart.
