15 Foods to Eat for Keeping Your Heart Healthy

One-third of the deaths all over the world are accounted for due to poor hearts. Today, we live in such a fast-paced life that the development of issues triggering the heart has become a common phenomenon. We have accepted that one will get affected by heart problems after a certain age. however, getting heart issues are not normal. If you have to stay away from heart problems, you need to keep your heart healthy from your early age.

What most people do is start taking care of their hearts when they have been infected with a heart issue. But by that time, the damage is already done. We all are aware of the maxim: ‘Prevention is better than cure.’ Therefore, it is imperative to take care of your heart much before the stirring of a problem.

Everyone likes to devour tasty and finger-licking foods. But have you thought about the nutritional value of these junks? In most cases, people don’t. Some foods can induce cholesterol levels, blood pressure, blood sugar, triglyceride, and many more. All of these health issues put your heart at a risk. To maintain a healthy heart, you have to follow a balanced diet. It should contain foods that keep your heart healthy. Given below is a list of foods to eat for a healthy heart. Without much delay, go through this blog post to know how each food contributes to the health quotient of your heart.

1. Almonds

There is no doubt about the high nutrient value of almonds. The presence of minerals and vitamins in almonds makes it a go-to product for all heart patients. Being a source of monosaturated fiber and fats, almonds protect the heart from all diseases.

2. Avocados

Being a great source of monosaturated fats, avocado is a great way of keeping oneself away from heart issues. Besides, avocado helps to reduce bad cholesterol or LDL. Also, the richness of potassium in avocados makes it an essential food for a better heart.

3. Beans

The resistant starch present in the beans makes them produce a healthy impact on the gut. In addition, scientists have tested through their studies that eating beans reduces LDL cholesterol and blood triglycerides. Further, it also decreases inflammation and makes you feel energetic.

4. Berries

If you are looking for fruits that are heavily packed with essential nutrients, nothing can be better than berries. Starting from strawberries to blackberries and blueberries, all of them ensure better heart health. Also, the berries are rich in anthocyanins that prevent inflammation and stress, thereby contributing to a better heart.

5. Dark chocolate

Dark chocolate has flavonoids, a powerful antioxidant, that can improve heart health. Many scientific studies have shown that consumption of dark chocolate can make you less prone to heart attacks or strokes. However, it is suggested to consume dark chocolate moderately. Otherwise, it may have a negative effect on body weight.

6. Edamame

A kind of soybean commonly found in Asian foods, edamame is filled with soy isoflavones that help in two distinct ways – improve the heart condition and reduce the level of cholesterol. Besides, including edamame in your regular diet can also reduce the risk of cardiovascular diseases.

7. Fatty fish and fish oil

Fishes containing healthy fats like tuna, salmon, sardines, and mackerel are filled with omega-3 fatty acids. The presence of omega-3 fatty acids helps keep the heart healthy. Also, it plays a vital role to help one stay away from developing any heart issues. Instead of fish oil, you can consume fish oil supplements as well.

8. Garlic

From time immemorial, people have been using garlic as a natural remedy for various health issues. Presently, research has also confirmed the potentiality and medicinal properties of garlic. Studies have shown that garlic can improve heart health.

9. Green tea

Various health benefits can be enjoyed from green tea. Since green tea is filled with catechins and polyphenols, it performs as an antioxidant, thereby reducing inflammation in the body and protecting the heart. Besides, green also reduces weight and helps to maintain the insulin level in the body.

10. Leafy green vegetables

The minerals, vitamins, and antioxidants present in the green leafy vegetables make them a provider of vitamin K. It is the presence of this vitamin K in the body that contributes to efficient blood clotting in the body and steadiness in the arteries and veins. As a result, your heart is sure to stay healthy.

11. Olive oil

These days, doctors suggest cooking in olive oil for health reasons. Olive oil is rich in antioxidants that help reduce chronic diseases and inflammation. Besides, olive oil is filled with monosaturated fatty acids that improve any heart condition.

12. Seeds

When it comes to consuming seeds, the three most essential seeds include flaxseed, chia seed, and hemp seed. All three of them are great options for the heart as they include omega-3 fatty acids and fiber. Besides, scientific studies have revealed that seeds reduce the risk of heart issues by keeping the blood pressure, triglycerides, and cholesterol in control.

13. Tomatoes

The presence of lycopene in tomatoes makes it one of the best foods for a healthy heart. It is this lycopene that makes tomatoes a rich source of antioxidants. Having low levels of lycopene in the blood increases the risk of heart attacks and strokes.

14. Walnuts

Walnuts are a great source of fiber. They also contain micronutrients such as copper, magnesium, and manganese. Scientific studies show that eating walnuts every day can protect one against heart diseases. Also, if you want to cure cardiovascular issues, eat walnuts regularly.

15. Whole grains

What makes whole grains one of a kind and a need for all heart patients is their nutrient-rich feature. These whole grains contain bran, endosperm, and germ, all of which contribute to the betterment of the heart. Some of the common whole grains that contribute to preventing heart diseases include brown rice, oats, rye, barley, quinoa, and the like.

Conclusion

Now that you are aware of the foods that can help you immensely with a good heart, it is time to go through your regular diet and make the necessary changes. In case, you have already been infected with a heart issue, along with a proper diet, do not forget to contact the heart specialist for regular heart check-up.