Do you want to be the proud owner of a healthy heart? If yes, then you should ensure that you are performing some kind of body exercise and consume a heart healthy diet on a daily basis. This article would assist you in preparing the perfect diet chart for keeping your heart healthy. The section below would introduce you to the top 21 foods for a healthy heart.
Avocado must be a part of the daily diet of every health conscious individual, be it the ones looking to have a healthier heart or an individual interested in tightening up his or her hip muscles. Studies conducted over the years have revealed that consuming avocado on a regular basis decreases LDL (bad cholesterol) and triglycerides by about 22% and increases HDL (good cholesterol) by 11%. This makes our heart healthy by clearing all the obstructions within the arteries. The high fiber and protein content of avocado, on the other hand, helps in burning fat and building muscle mass.
This vegetable is filled with minerals, fibers and a series of essential vitamins like E, C, B2, B1 and K. Asparagus is capable of managing two of the most serious triggers of cardiovascular disorders; it helps in preventing blood clots and reducing blood pressure, two of.
3. Chia seeds
These seeds are rich sources of alpha linolenic acid and fiber. These contents of Chia seeds give them the power of managing blood pressure, lowering triglycerides and LDL, lifting up HDL, and thereby improving our overall heart health. In addition, the nutritional boost offered by these tiny seeds makes exercising a lot easier.
The vitamin K present in this vegetable assists in preventing hardening or calcification of arteries. The antioxidants sourced from broccoli, on the other hand, helps in stopping oxidation of bad cholesterol or LDL. The veggie is also known to be a great stress (one of the main causes of elevated blood pressure and heart attacks) reliever, when consumed on a daily basis.
5. Coconut oil
It’s high time that you start disregarding the ancient myth which suggests that all kinds of saturated fat cause atherosclerosis and other cardiovascular diseases. A recent study has shown that consuming two to three tablespoons of coconut oil everyday can assist in lowering plaque buildup within the arteries. Researchers have also found that the medium chain triglycerides found in this oil assists in improving blood coagulation.
It’s true that coffee, if taken in excessive quantity, can cause a series of health problems. However, when taken in moderation (8 to 16 oz per day), coffee is capable of reducing the chances of heart disorders by almost 20 percent.
Take a tablespoonful of ground cinnamon every day and see your cholesterol levels go down magically. This natural remedy is also great at preventing formation of plaque. As a result of being a rich source of antioxidants, cinnamon can also prevent occurrence of cardiovascular diseases by preventing damaging oxidation of blood.
8. Fatty fish (sourced from cold-water)
Fish species found in cold water (examples include sardines, tune, mackerel, salmon etc.), contain healthy fats. These are fats boasting the ability of clearing arteries. Make sure your diet includes fish at least twice a week. This dietary habit will reduce plaque formation and prevent inflammation, conditions known for triggering heart diseases.
The antioxidants present in this food item are great at improving heart health by lowering bad cholesterol and increasing good cholesterol. Here, it must be mentioned that pure cranberry juice contains more powerful antioxidants than most other fruit juices.
Don’t forget to include flaxseeds in your diet if you want to build muscle and have a healthy heart. Flaxseeds taste best when taken along with a glassful of delicious and healthy smoothie.
11. Green tea
Catechins, which happen to be the most powerful active ingredients present in green tea, are plant phenols capable of hindering cholesterol absorption during digestion.
12. Olive oil
This oil is rich in oleic acid, which is an EFA (essential fatty acid) capable of reducing oxidative stress within our bloodstream. A study conducted recently have revealed that using olive oil for dressing and cooking food can reduce one’s chances of falling prey to cardiovascular diseases by as much as 41 percent. Make olive oil a part of your diet even if you are looking to lose weight.
Nuts have always been regarded as one of the most delicious and nutritious heart healthy alternative of junk foods and other unhealthy snacks. The monounsaturated fats, fiber, protein, and vitamin E present in almonds make them the best nuts when it comes to a heart healthy diet plan.
14. Orange juice
Consume a couple of cups of 100 percent orange juice without any added sugar and see your inflamed arteries becoming normal within just a few days. The habit will also help in reducing your blood pressure.
Pomegranates contain antioxidant phytochemicals, which protect our circulatory system (heart and blood vessels) from becoming the victim of harmful oxidation. The fruit is also instrumental in promoting nitric oxide production, which assists in regulating blood pressure and clearing arteries.
Polyphenols and antioxidants derived from persimmon helps in reducing levels of triglycerides and LDL within our bloodstream. The fiber content of this food item, on the other hand, works by regulating blood pressure.
This cyanobacteria (aka blue-green algae) can effectively regulate our blood lipid levels. Another amazing quality of the alga is that in spite of being a plant source of protein, Spirulina has every essential amino acid humans may need for having a healthy heart.
The most prominent nutrients present in spinach include folate, potassium, and fiber. Each of these nutrients is known for its ability of keeping arteries clear and reducing blood pressure. In addition, spinach and other leafy greens can reduce the levels of homocysteine, one of the most dangerous risk factors of atherosclerosis.
19. Whole grains
Replace the bleached carbs in your daily diet with heart healthy whole grains. Examples of whole grains include brown rice, oatmeal, quinoa, whole wheat pasta, whole grain bread, etc.
This delicious fruit contains an amino acid called L-citrulline, which possesses the power of reducing inflammation and managing high blood pressure.
Turmeric contains an active ingredient called curcumin. It’s an anti-inflammatory agent capable of reversing damage and reducing inflammation of the arterial walls.