Heart Health

8 Best Foods For Healthy Heart | by JATIN JAIN | Sep, 2021

8 Best Foods For Healthy Heart

There are many things you can do to keep your heart healthy and disease-free. You can schedule an annual health check, exercise every day, quit smoking, or take steps to reduce stress in your life. All of these can have a positive effect on your heart health. But one of the simplest lifestyle changes that will benefit your heart is to watch what you eat.

Getting the right amount of calories and fat is an important part of caring for your heart, and some foods are especially attractive in this regard due to their nutritional composition. In this article, we’ll take a look at some of the best foods to ensure we maintain a healthy and strong heart.

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foods for a healthy heart

Apples have been linked to a reduced risk of heart disease. This is due to the fact that they contain various compounds that improve various factors related to heart health; For example, they contain a phytochemical called quercetin, which acts as a natural anti-inflammatory. They also help prevent blood clotting.

Apples contain soluble fiber, which can help lower bad cholesterol levels. They also contain polyphenols known for their antioxidant effects. One particular polyphenol called the flavonoid epicatechin may help lower blood pressure.

Green Leafy Vegetables

Green vegetables contain many compounds that are beneficial for the heart and circulatory system. They are also rich in fiber, which can lower bad cholesterol and heart disease.

Green leafy vegetables taste great and are low in calories. Use fresh spinach leaves as a green salad, or serve kale or kale as a garnish. Snack on fresh broccoli with vegetable sauce.

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Most nuts contain monounsaturated fats, vitamin E, and other natural substances that can control cholesterol and blood pressure. Walnuts are special because they are also a good source of plant-based omega-3 fatty acids.

Walnuts are a great fruit snack. For breakfast, sprinkle a bowl of warm oatmeal with chopped walnuts along with honey or blueberries.

Dark chocolate

Dark chocolate is a rare example of a food that tastes great and is good for you. Scientists now believe that dark chocolate has protective properties against atherosclerosis, when plaque builds up in the arteries, increasing the risk of heart attack and stroke.

Dark chocolate appears to block two mechanisms involved in atherosclerosis: hardening of the arteries and white blood cell adhesion when white blood cells adhere to the walls of blood vessels.

In addition, research has shown that increasing the flavanol content of dark chocolate, the compound that gives it taste and appetite, does not reduce these protective properties.

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Tomatoes are high in vitamins, and tomato concentrates are rich in lycopene. Adding lycopene to your diet can help protect your heart, especially if your current diet doesn’t provide all of the antioxidants it needs.

Add a few thick tomato slices to sandwiches and salads, or make fresh tomato sauce to add whole grain pasta.

Whole Grains

Whole grains contain vitamins, minerals, and fiber that help support heart health and lower LDL cholesterol and triglycerides. Compared to refined grains, whole grains contain more fiber, which may help lower LDL cholesterol and lower your risk of heart disease.

Popular whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa. Several studies have shown that including more whole grains in your diet can benefit heart health.

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