Helen Keller once said, “The best and most beautiful things in the world cannot be seen or even touched-they must be felt with the heart”.
So to experience good things you should have a healthy heart. Keeping your heart healthy is not rocket science, you need to build small yet healthy habits and your heart’s health will improve drastically. Below we will discuss 21 food for healthy heart.
Foods and Beverages
It is evident that the things we eat play a crucial role in our development and well-being. They say we are what we eat, so we should be extra cautious while choosing our diet as it can impact us in the long run. Maintaining healthy food habits can solve most of our health problems, so we should spend on quality food and nutritious beverages.
Nutrients Essential for Heart
- Omega 3 Fatty Acids – Omega 3s can’t be synthesized inside our bodies, however, they help in producing hormones that control blood clotting and also decrease inflammation and blood pressure.
- Fiber – High-fiber diets reduce the risk of coronary heart disease. It also controls blood sugar levels.
- Monounsaturated Fat– Monounsaturated fats help in reducing bad cholesterol and work as an antioxidant.
- Folate- Folate helps in the breakdown of homocysteine, which causes heart disease.
- Potassium– Potassium helps in managing high blood pressure as it can reduce the effects of sodium. Potassium helps in relaxing blood vessels which results in low blood pressure.
21 Foods that can save your heart
Without further ado let’s jump to the list of foods for healthy heart that can prove to be a blessing for your heart; your heart will thank you for the superfoods we are suggesting, and you can thank us later!
Walnuts are loaded with the goodness of Omega 3 fatty acids, which have been proven to reduce heart ailments. They contain fiber, vitamin c, and polyunsaturated fats. They are also helpful in making your memory sharp, so what is stopping you from consuming them?
Soak a handful of almonds at night and consume them in the morning. We are sure your heart will love it. Not only will your heart, but your brain will also benefit from the goodness of soaked almonds.
3. Chia Seeds
Chia seeds are a magical food for healthy heart. Low in calories and high in omega 3, these magical chia seeds can drastically reduce bad cholesterol and plaque build-up. The good thing is you can eat them with yogurt, smoothies, soup, salad and a lot of other things.
Oatmeal is a famous breakfast supplement for millennials out there, and luckily it is good enough for reducing cholesterol.
If you are a coffee person, then congratulations! Coffee is found to be high in antioxidants and is a cure for type 2 diabetes. It can improve your cognition level also, but you should avoid sugar to reap the maximum benefits of coffee. Remember! Coffee is good, but in moderate amounts, too much coffee can adversely affect your health.
6. Green Tea
Green Tea is an omnipresent beverage when it comes to healthcare. Its oxidant-rich qualities make it a panacea for lowering hypertension and reducing blood clots.
Raisins are rich in potassium, hence they work wonders in lowering hypertension; also they are rich in antioxidants so they have every right to be included in this list.
Cauliflower contains antioxidants fibers and allicin. All of these nutrients are proven to help in lowering the risk of heart attacks and reducing cholesterol. So next time you cook cauliflower, imagine the benefits you will get.
An apple a day, keeps a doctor away, so sure enough, consuming apples can boost your heart health. However, you should not peel it lest you lose all the anti-oxidants goodness, they also contain polyphenols pectin, and fiber. So why deprive yourself of the benefits of a red juicy apple.
10. Leafy Green Veggies
The leafy green veggies that most of us don’t like can save a huge amount of money you waste on medications. They are rich in vitamin-K, which is good for your arteries and proper blood clotting; they have dietary nitrates which can reduce blood pressure. Consuming leafy green veggies can lower the risk of heart disease by 16%, so it would not be wrong if we called them the ninjas of the veggie-verse.
Do you know how good beans have been? They promote heart health by reducing the levels of LDL, which is also known as bad cholesterol. Eating beans can reduce blood pressure and inflammation also.
Red juicy tomatoes are rich in lycopene, which is a powerful antioxidant that increases the levels of HDL, i.e. good cholesterol.
We Indians are fond of garlic and the good news is garlic is an excellent diet for a healthy heart. It can reduce total cholesterol by 17mg/L. Garlic inhibits platelet build-ups, ultimately reducing the risk of blood clots and stroke.
14. Dark Chocolates
If chocolate is your first love, then you are lucky, but make sure it is dark chocolate and is low in sugar content. It has been found that high-quality chocolates can reduce the risk of heart failure by a whopping 32%. So drink cocoa and eat chocolates. Don’t be shy while expressing your love for this delicacy.
Avocado is indeed the king of healthy foods, not only in taste but also in qualities. Avocados are rich in monounsaturated and polyunsaturated fats, which are good for your cardiovascular health.
Fans of ginger tea? Pat your backs, ginger has been found to reduce total cholesterol. Being rich in antioxidants, it is a great food for your heart. The gingerols found in ginger are loaded with anti-inflammatory and anti-bacterial properties.
17. Olive Oil
Food cooked in olive oil reduces the risk of heart disease to a great extent. It reduces cholesterol and blood sugar levels and is also used as salad dressing, making it a must in a diet for healthy heart. Why not give it a try?
18. Flax Seeds
Flax seeds are high in omega 3 fatty acids and fibers, both of which are excellent for heart health, so what’s stopping you from consuming them?
Pomegranate contains antioxidants, polyphenols, and anthocyanins, which help stave off the hardening of arteries and promote healthy blood flow.
Beetroot is among the few veggies which contain betalains. Betalains are high in antioxidants and possess anti-inflammatory properties. So why not include more of them in your diet for a healthy heart?
21. Chili Peppers
Chili peppers lower the risk of heart disease by improving cholesterol, lowering blood pressure, and enhancing circulation.
Now that you know how immensely Foods can help you in realizing your goals of a happy and healthy heart, we hope you will incorporate the information into your daily life. Always remember, small habits do make a big difference.