7 Best Foods For Heart Health
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Good life requires a healthy heart. It’s scary if we imagine our heart skips a beat suddenly. Unhealthy diet, lack of exercises, smokes, alcohol and workload cause continuous and constant pressure to your heart health. Heart problem nowadays no longer related with your age. Now is the perfect time to give a thought on this and change your lifestyle beginning with your eating style 🙂
Below is a list of best foods for heart health which help in maintaining your heart beating as long as you live.
1. Oatmeal
Oatmeal is one of the must food for you to consume during your breakfast. Omega-fats, potassium and folate are some of good nutrients contain in oatmeal. Oatmeal is also known as a good source of fiber, helping in lowering the bad cholesterol level and keeping your arteries clear. The best oat is the original one, not ones with flavor or fine ones. You can top your oat with fresh cuts of bananas, berries or apples to give a good taste.
2. Olive Oil
Change your cooking oil right now with this high health benefits oil: Olive Oil. High in monounsaturated fats, it helps lowering levels of bad cholesterol and the risk of heart diseases in the future. For better health benefits, you can use extra virgin olive oil as it contains polyphenols.
Olive oil is not limited to use in your regular frying but also you can use it to brush veggies and non-veggies item before grilling. Also, as a replacement of mayonnaise on salad dressing.
3. Berries
All types of berries good for your health. Berries are rich in anti-inflammatory properties which act as preventive foods for heart diseases and cancer. There are many types of berries like strawberries, blueberries and raspberries. One of the most common recipes for berries is smoothies. You should try it!
4. Pulse and Legumes
Pulse including beans, peas, lentils and chickpeas contain high amounts of fiber and protein. Also rich in minerals and vitamins which help your heart stay healthy.
5. Green Leafy Vegetables
There are a lot of green vegetables such as spinach, fenugreek, radish leaves and many more. All of these are very rich with fiber, potassium, folate and lutein. Besides, it also helps in losing weight because of its low of calories and fat contents. Consuming them daily will help reduce heart risks by almost 15% according to researchers.
Among the greens, spinach is the most essential and sometimes is being called as king of all natural medicines for any diseases. You can enjoy eating spinach by adding it in your salad, sandwiches or make the spinach soup.
6. Salmon
Salmon, rich in omega 3 fatty acids. This fatty acid good for your heart health and can put the heart diseases at bay. It also helps in preventing inflammation and blood clotting and controls cholesterol level. Advice by doctor, salmon should be consumed twice a week. You also can replace the salmon with cold-water fish like tuna or mackerel.
7. Flax Seeds
Has a spoon of flax seeds every morning or put it in your breakfast cereal help in maintaining your heart health. It’s because of the omega-3 fats contains in flax seed. Also, flax seed is a good source of omega-6 fats.
Here is a simple tip for you that is good for healthy heart:
- When you consume proteins, try to eat low fat proteins. Examples of low fat protein foods are full skimmed milk, fish, egg whites and lean meat. For vegetarians, you can use beans, flax seeds and olive oil.
- Stop consuming trans-fat and saturated fats such as fast foods and any fried foods. These fats give harm to your heart by increasing the cholesterol level, thus risk the developing coronary artery disease.
- Control the amount of food you eat. Include a lot of fruits and vegetables in your everyday diet plan.
Source : StyleCraze.com
