A healthy heart means healthy body functioning, so it’s important you eat heart healthy foods that ensure its wellbeing. Experts recommend a heart-healthy diet that comprises some effective food items that you should take regularly.
Whole grains: Increase the intake of whole grains to strengthen your heart’s performance. The healthy elements of whole grains like Phytosterols, Phytoestrogens and antioxidants are helpful to fight coronary problems. Also, soluble fibers available in this food can lower the risk of heart disease. Research studies reveal that those who eat whole grain regularly can lower the risk of heart disease up to 40%. Therefore, don’t miss to include whole grains in the heart healthy foods that you can take regularly.
Yogurt: Yogurt has the capacity to reduce the risk of gum disease that affects heart functioning. Researchers have proved the efficacy of yogurt or yogurt-related food items for healthiest gums. Its probiotic capacity can help you eliminate unfriendly bacteria in the mouth. Such probiotics are available in plenty of amount in ferment foods, such as fermented milk and yogurt. They can also improve your immune system gradually.
Raisins: The antioxidant elements present in raisins can counter those bacteria causing gum disease and internal inflammation. Gum diseases raise heart problem while raisins can protect you from such a problem. So, make raisins a regular part of your heart healthy diet to combat heart problems.
Apples The risks of coronary heart disease and cardiovascular problems are significantly prohibited by apple. It’s proved by the research studies that if you eat apples regularly, then you can lower the chances of strokes compared to those who take it occasionally. The powerful antioxidant flavonoid compounds found in apples, such as epicatechin, epigallocatechin, quercetin, kaempferol, and other polysyllabic elements can prevent bad cholesterol, lessening the pressure on the arteries and heart as well.
Beans: Beans are very effective to resist the risks of heart diseases. The intake of just half a cup of beans daily can significantly lower cholesterol level in the body. Beans have soluble fibers that reduce cholesterol formation, that’s why your heart functions more smoothly. They also have heart-protective chemicals like flavonoids as well as some essential elements that reduce the adhesion of platelets, lowering the chances of strokes, heart attack and other heart problems.
Nuts: Don’t forget to include nuts in your regular diet as they supply plenty of heart-healthy vitamins, minerals, and low amount of saturated fats. There are several nuts like pecans, pine nuts, almonds, peanuts, and walnuts that have the capacity to prohibit the risks of heart disease.
Fish: Fish is one of the most effective parts of a heart healthy diet. There is a variety of fish including salmon and tuna that can lower the risk of heart diseases up to 30%. Omega-3 fats available in fish are very effective in lowering the quantity of triglycerides in the blood. Its omega-3s are also known for lowing blood pressure, reducing heart pressure. The omega-3s are also found in canola oil, walnuts, and flaxseed oil, so those who are vegetarian can try these heart-healthy foods.
Chocolate: The heart-protecting quality of chocolate was discovered recently, and it can claim to be an effective food product that lowers the chances of heart diseases. The dark chocolate has a blood-thinning effect so that it’s helpful for cardiovascular health and immune system as well. Those who regularly take cocoa products are able to maintain a long life of youth and lower the risk of type 2 diabetes, dementia, high blood pressure and kidney problems.
A powerful component of cocoa, called epicatechin, is known to boost nitric oxide that ultimately improves the health of blood vessels. You can take dark chocolate in a solid, powder or beverage form.
Tomatoes: The all-time available tomatoes have plenty of vitamins and minerals to improve heart’s health. Tomatoes are a good source of vitamin A & C, potassium, lycopene, and fiber that help you prevent cardiovascular disease. You can take either uncooked or cooked tomatoes; they always make a prominent presence in the heart healthy diet for everyone.
Berries: It is advised to take berries regularly. You should take a mix of berries – strawberries, red raspberries, and blueberries – to get plenty of nutrition in order to improve the body functioning. They can increase good cholesterol and decrease blood pressure. The anthocyanins and ellagic acid available in berries can relax blood pressure that subsequently lowers blood pressure that is much-needed for a healthy performance of the heart. Include berries in your heart healthy foods that you can take regularly.
Pomegranates: If you love to eat fruits frequently then don’t miss to take pomegranates. This particular fruit can reduce the formation of plaques in arteries that subsequently help you lower blood pressure. The key components of this fruit are polyphenols and tannins that make it a powerful antioxidant food product. Experts always recommend pomegranates in the healthy heart diet for the people of all ages.
Some other food items for a healthy heart are:
- Green tea
- Red wine
- Green vegetables