Heart diseases is increasing in today's world irrespective of age. We get to hear heart attacks at young age. Diet plays an important role in heart health. Let's discuss foods good for the heart health in this article.
1. Green leafy vegetables :
Green leafy vegetables are rich source of vitamin K which helps in blood clotting mechanism keeping arteries healthy.
Spinach, broccoli, kale, parsley are among them.
Studies have shown regular inclusion of greens in diet significantly reduced the risk of Coronary heart disease.
2. Fatty fish:
Fatty fish like salmon, tuna , mackerel are high in omega 3 fatty acids which reduces cholesterol levels , blood pressure thus decreasing the risk of heart disease.
If you are not the one consuming fish, consider fish oil supplementation for the required omega 3 fatty acids with doctor's prescription.
3. Almonds :
Almonds are high in good unsaturated fatty acids which increases the high density Lipoprotein which protects the arteries and prevent plague formation preventing atherosclerosis which may lead to heart attack.
4. Substitute refined grains with whole grains :
Refined grains involves chemical treatment which can harm health.
Substitute it with whole grains like whole wheat, brown rice, rice which is not processed for good heart health.
Whole grains are rich in fiber content which decreases the low density Lipoprotein levels thus making it heart healthier option.
Avocado are rich source of healthy fats which increases high density Lipoprotein levels which are good for heart health and also contains potassium which is required for heart muscle contraction which serves as good combination making it a super food for heart.
Walnuts are high in omega 3 fatty acids which is an option for people who avoid sea food .
7. Tofu :
Tofu , being a product from soy reduces LDL cholesterol which helps in decreasing plague formation in arteries.
Soy is rich in fiber, omega 3 fatty acids, less in saturated fats making it one of the option for heart healthy foods.
Tomatoes is a good source of lycopene and potassium which helps in controlling blood pressure .
Be it strawberries, raspberries, blueberries or cranberries , all are rich source of anthocyanins, a polyphenol which reduces the oxidative stress lowering Low Density Lipoprotein levels and blood pressure.
Seeds such as sunflower seeds, pumpkin seeds, chia seeds, flax seed are all good for heart.
Sunflower seeds are rich source of vitamin E which prevents the inflammation which can lead to heart diseases .
Pumpkin seeds are rich in omega 3 fatty acids which is good for heart health.
Chia seeds have a good amount of omega 3 fatty acids with other minerals and fiber making it heart friendly seeds.
Flax seeds too being fiber rich seeds along with omega 3 fatty acids comes under good food for heart.
11. Garlic :
Garlic reduces total cholesterol and LDL cholesterol levels.
12. Dark chocolate:
Dark chocolate contains cocoa which has flavonoids which helps in preventing cell damage , lowering blood pressure, increased blood flow making it heart healthy snack.
13. Citrus fruits :
Citrus fruits like oranges, lemon , grapefruit contain vitamin C , fiber, potassium which is known to reduce systolic blood pressure.
14. Cinnamon :
Cinnamon is found to increase good cholesterol ( HDL ) levels .
Have cinnamon in smaller quantities.
Have cinnamon in smaller quantities.
Curcumin in turmeric has anti inflammatory properties which protect heart.
People with bleeding disorders should avoid turmeric. Take as per doctors advice.
Pomegranate is rich source of anti oxidants which reduce oxidative stress and prevent Atherosclerosis.
17. Green tea :
The anti oxidants in green tea, EGCG( Epigallocatechin gallate) helps to prevent Atherosclerosis. It also reduces LDL , the bad cholesterol.
18. Legumes :
Legumes are rich in fiber and minerals which helps in maintaining cholesterol levels thus making it a heart healthy food. Peas, beans , lentils, chickpeas are among them.
19. Extra virgin olive oil :
People who are at risk of heart diseases can switch their oil to extra virgin olive oil as it is rich in monounsaturated fatty acids which reduces cholesterol as well as blood sugar levels.
20. Carrots :
Carrot is rich in fiber and potassium. This helps in lowering blood pressure making it heart friendly food.
Include heart friendly foods often and junk food rarely for good functioning of heart. If you found this article informative please do share among your loved ones.
Health Disclaimer :
This website is purely for informational purpose. Do not ignore medical advice because of something you have read here.