Cardiovascular diseases such as heart attack and stroke are very common nowadays. Maintaining your heart healthy is very difficult because most of the foods that people consume are processed that contain preservatives and oil. If you want to take good care of your heart, it is vital to only eat natural and fresh foods. Some of the food good for heart are the green leafy vegetables, whole grains, fruits like berries, and many more. Some foods can affect blood pressure, cholesterol levels, triglycerides, and promote inflammation. All of these are triggering factors that can lead to cardiovascular diseases.
Family of berries are considered best food for heart. It is loaded with important nutrients and vitamins that play an important role in heart health. Berries contain antioxidants like anthocyanins, it protects against oxidative stress and inflammations. There is a study conducted in 27 adults with metabolic syndrome and drink a beverage made of freeze-dried strawberries for eight weeks. It shows in the study that their LDL or bad cholesterol decreased by 11%.
2. Fatty Fish and Fish Oil
Look for fatty fish that is extremely good for the heart health because of the omega-3 fatty acids content. It includes salmon, mackerel, sardines, and tuna. Heart Healthy foods contain omega-3 fatty acids that contribute to maintaining the normal functioning of the heart. There is a study conducted in 324 people who eats salmon three times a week for eight weeks and it shows that there is a significant decrease in their diastolic blood pressure. Aside from eating fish, another option to get omega-3 fatty acids is from fish oil supplements. Fish oil can also reduce blood triglycerides, improve arterial function, and decrease blood pressure.
One of the best food for heart is avocados. It is best known as dessert however aside from its delicious taste, it is also a good source of heart-healthy monounsaturated fatty acid. It helps also to lower cholesterol and lower the risk of heart disease. Avocado can lower LDL or bad cholesterol that can raise the risk of heart diseases. It has also potassium content that is an essential nutrient for maintaining a healthy heart.
4. Leafy Green Vegetables
The best food for heart includes green leafy vegetables. It is packed with vitamins, minerals, and antioxidants that can optimum heart health. It also contains Vitamin K that can help protect your arteries and promote blood clotting.
5. Whole Grains
Heart Healthy foods like whole grains are high in fiber that can help to reduce the LDL or bad cholesterol in the body and lower the risk of cardiovascular diseases. Some of the whole grains that contain high fiber are wheat, brown rice, oats, rye, barley, buckwheat, and quinoa. There is a study concluded that shown a 22% lower risk of heart disease when you eat at least three or more servings of whole-grain daily.
Walnuts are food good for heart because it contains fiber and micronutrients like copper, magnesium, and manganese. Few servings of walnuts in your daily diet can help you to protect the heart from the oxidation of free radicals. It is a rich source of alpha-linolenic acid or ALA known as a plant-based omega-3 fatty acid that is good in maintaining a healthy heart. An ounce of walnut in your daily diet can provide 2.5 grams of this plant-based ALA. This type of nut is easily added to the diet in a salad or by just eating it alone.
7. Dark Chocolate
Most of us are a chocolate lover. Who can resist the flavorful taste of chocolates? Some believe that chocolate is not good for health, however, there are many different kinds of chocolates such as white chocolate, milk chocolate, and dark chocolate. Dark chocolates are the best food for heart because it contains antioxidants that may lower the risk diseases related to the heart.
Garlic is commonly used for culinary purposes such as flavorings in many dishes however garlic is a known natural remedy to treat certain diseases especially to cure people with high blood pressure. It is considered as one of the heart healthy foods because it has components that help to reduce blood pressure and cholesterol.