There will never be a need to check through the dictionary to know that heart is life,we all answer to our names because we are still breathing, your heart defines you and how healthy you are.
So taking care of your heart should be a most and your top most priority,as a living dog is always better than a dead lion,if you want to keep your heart healthy, you should please learn how to follow the do’s and avoid the don’ts
In this article I will be taking you through the foods that are considered heart healthy,to keep your heart healthy your diet should include fruits and vegetables, along with good sources of fiber and fish at least once a week.
Here are some of the foods we need to consider in other to have vibrant and functional heart health.
Eating avocados regularly has been linked to a significant drop in total blood cholesterol, people who started eating avocados often see a decrease in LDL, bad cholesterol and an increase in HDL, good cholesterol.
Avocado are particularly rich in healthy monounsaturated fats,a healthy varied diet in fruits and vegetables such as avocado has been shown to reduce the risk of heart disease and contribute to good heart health,they are one of the few fruits that are also a healthy fat fruits.
Try putting avocado in salads or smoothies or using it as a spread on sandwiches.
Research shows that the L-citrulline amino acids found in watermelon can help lower your blood pressure and widen your blood vessels leading to better heart health.
Several nutrients in watermelon have specific benefits for heart health , studies suggest that lycopene may help lower cholesterol and blood pressure,other Vitamins and minerals that are also good for your health, are Vitamin A,B6,C, magnesium and potassium.
Research show that Yogurt is highly beneficial to the heart, researchers in Japan analysed the diet of 1000 individuals and found out that people who took yogurt regularly had healthier heart than those who did not.
High consumption of yogurt was associated with lower carotid artery thickness and higher HDL(good) cholesterol levels,the healthiest yogurt has no refined sugar added.
Asparagus is a natural source of folate which help to prevent an amino acid called homocysteine from building up in the body.high homocysteine levels have been linked with an increased risk of heart related conditions such as coronary artery disease and stroke.
Studies show that Pomegranates reduce the building up of plaque in the arteries, which in turn helps to reduce blood pressure.pomegranates are rich in polyphenols, Anthocyanins and tannins.
Pomegranate has been found to be more healthier than other antioxidant rich beverage like blueberry juice, cranberry juice and red wine.
🔹 Beans,peas, chickpeas and lentils.
Otherwise known to be legumes, they have been found to significantly reduce the levels of low-densty lipoprotein LDL or bad cholesterol,they are packed with fiber, protein and antioxidant polyphenols,all of which have beneficial effects on the heart and general health.
Apples are known to lower the risk of coronary heart disease and cardiovascular disease.people who eat apple regularly have a lower chance of suffering from stroke, apples are rich in pectin,a kind of fiber known to lower cholesterol.
Berries are also full of antioxidant polyphenols, which helps to reduce heart disease risk, Berries are great source of fiber, folate, iron, calcium, Vitamins A and vitamin C, they are equally low in fat.
Tomatoes are good source of vitamin C, Vitamins A, potassium and fiber, tomatoes are high in lycopene which is essential in preventing disease, although cooked tomatoes are low in Vitamin C but lycopene is present in an active state.
Some studies suggest that regular eating of steamed broccoli can lower cholesterol levels and prevent heart disease.
Dark chocolate is rich in flavanol , researchers believe that eating dark chocolate has a thinning effect on the blood,this help in maintaining cardiovascular health and improves the immune system by reducing the risk of inflammation.
Dark chocolate help to maintain good blood vessels, cocoa reduces blood pressure,a compound in cocoa called epicatechin boost the production of nitrate oxide,a substance known to keep blood pressure from rising, choose chocolate with at least 70% of cocoa content.
🔹Chia seeds and flax seed.
Those seed are a rich plant based source of Omega-3 fatty acids such as alpha- linolenic acid, Omega-3s have many beneficial effects,such as helping to lower the levels of triglycerides,LDL and total cholesterol.
They reduce blood pressure and minimize the build up of fatty plaque in the arteries.omega-3s decrease the risk of disorders that can lead to heart attack such as thrombosis and arrhythmias
Essential Vitamins, minerals and monounsaturated fats are found in nuts.people who eat nuts like walnuts, almonds and hazelnuts for two days every week, have a lower risk of heart disease than people who do not eat nuts.
🔹Fish high in omega-3s.
Fish is a strong source of heart helping Omega-3 fatty acid and protein but low in saturated fat.people who have heart disease or are at the risk of developing it, are often recommended to increase the intake of omega-3s by eating fish,this is because it lowers the risk of abnormal heartbeat and slow the growth of plaque in the arteries.
According to the American Heart Association (AHA),we should eat a 3.5 ounce serving of fatty fish such as Salmon, mackerel, herring,lake trout, sardines,or albacore tuna, at least twice per week.
Liver of all the organ meats is the most nutrient dense,liver is bulging with folic acid,iron, choline, copper and other nutrients which help to increase the blood hemoglobin levels and help to keep our heart healthy.
🔹 Whole grains.
People who eat plenty of whole grain tend to be leaner,they also have a lower risk of heart disease compared to people who didn’t eat whole grain regularly, whole grains are rich in antioxidant phytoestrogens and phytosterols,these together help to fight against coronary disease.
The high fiber content lower the risk of heart disease,the soluble fiber slow down the absorption of bad cholesterol ( LDL) in the body,by helping to convert cholesterol into bile acids which lower the amount of cholesterol in the body.
Raisins contain antioxidant which slow down inflammation, inflammation happens to be bad for the gums,as well as the heart,thus raisins are good for the heart and the gums alike.
Oatmeal is rich in soluble fiber which may help to reduce the risk of heart disease,study shows that oat- based Products significantly reduce LDL and total cholesterol without adverse effects.
You can help to maintain a healthy heart rhythm by regularly consuming good source of magnesium.spinach is one of the best source of dietary magnesium.
The American Heart Association advise that we should eat eight or more serving of fruit and vegetables each day, vegetables are low in fat and calories but rich in fiber, minerals and Vitamin.A healthy amount of vegetables in the diet can help to moderate weight and blood pressure.
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