Skip to main content

20 Foods good for the Heart - Wellness Love.

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.

Heart, Shape, Stethoscope, Health Care, Heart Shape

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.

Spinach, Healthy, Green, Dieting, Greens

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.

Salmon, Dish, Food, Meal, Fish, Seafood

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.

Almonds, Nuts, Roasted, Salted

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.

Grains, Brown Rice, Quinoa, Freekeh

5. Avocado:

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.

Avocado, Vegetable, Food, Healthy

6. Walnuts:

Walnuts are high in omega 3 fatty acids which is an option for people who avoid sea food .

Walnut, Nut, Shell, Nutshell, Open

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.

Tofu, Korean, Korean Food

8. Tomatoes:

Tomatoes is a good source of lycopene and potassium which helps in controlling blood pressure .

Tomatoes, Vegetables, Food, Fresh, Red

9. Berries:

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.

Background, Berries, Berry, Blackberries

10. Seeds:

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.

Flax Seed, Seeds, Eat, Healthy, Bowl

11. Garlic :

Garlic reduces total cholesterol and LDL cholesterol levels.

Garlic, Herbs, Cooking, Food, Healthy

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.

Chocolate, Dark, Coffee, Confiserie

13. Citrus fruits :

Citrus fruits like oranges, lemon , grapefruit contain vitamin C , fiber, potassium which is known to reduce systolic blood pressure.
Tangerines, Citrus, Fruit, Clementines

14. Cinnamon  :

Cinnamon is found to increase good cholesterol ( HDL ) levels .
Have cinnamon in smaller quantities.

Cinnamon, Aroma, Spices, Condiments

15. Turmeric:

Curcumin in turmeric has anti inflammatory properties which protect heart.

People with bleeding disorders should avoid turmeric.  Take as per doctors advice.
Turmeric, Spice, Curry, Seasoning

16. Pomegranate:

Pomegranate is rich source of anti oxidants which reduce oxidative stress and prevent Atherosclerosis.
Pomegranate, Exotic Fruit, Fruit, Cut

17. Green tea :

The anti oxidants in green tea, EGCG( Epigallocatechin gallate) helps to prevent Atherosclerosis.  It also reduces LDL , the bad cholesterol.
Cup, Drink, Fresh, Green, Herb, Herbal

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.
Pulses, Lentils, Beans, Food, Legume

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.
Olive Oil, Salad Dressing, Cooking

20.  Carrots :

Carrot is rich in fiber and potassium.  This helps in lowering blood pressure making it heart friendly food.

Carrot Juice, Juice, Carrots

Conclusion  :

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.

Thank you..


Popular posts from this blog

Top 10 Foods For Healthy Eyes and Eye Care Tips..

Introduction :

Eyes is a vital sense organ and we face lot of eye related disorders these days due to many factors , it may be genetical factor which we cannot prevent but life style changes can prevent age related macular degeneration by healthy intake of food rich in vitamin A, vitamin C, leutin, zeaxanthin, beta carotene , omega 3 fatty acids. Let us go through some of the foods which help us to improve our eyesight.

1. Fish :

Certain fish mainly oily fish are a good source of omega 3 fatty acids which helps in vision. Fish like tuna, mackerel, salmon ,sardine comes into this list.

2. Eggs :
Egg yolks have vitamin A content which is beneficial for our eyes.
Apart from it , it is packed with proteins,antioxidants like leutin, zeaxanthin which prevents chronic eye diseases.

3. Carrots:
We were told that eat carrot as it is good for your eyes since we were child. Yes , carrots contain beta carotene which helps to protect our vision. The beta carotene in carrot is converted into vitamin A in…

Top 10 Sources Of Magnesium . Magnesium - Deficiency and Supplementation.

Introduction :

Magnesium  is macro mineral required to perform various biochemical reactions in our body. 
It has a key role in mechanism of heart, maintaining immunity, nerve conduction, for strong bones. Along with it , it may also reduce depression , reduce blood pressure and sugar levels. 
Magnesium is also calcium channel blocker which mainly helps in relaxation of arteries and veins, which increases the blood flow . Studies have found deficiency of magnesium is associated with Myocardial Infraction( Heart Attack).

Recommended Daily Allowance of Magnesium:

320 - 420 mg of magnesium a day for adults.

It differs according to the age group , gender, certain medical ailments which causes magnesium deficiency such as diabetes, Gastrointestinal disorders which affect the absorption process such as Irritable Bowel Syndrome, Crohn's disease.

Now, Let's move on to the Top sources of Magnesium :

1. Spinach :

Most of the green leafy vegetables are rich source of magnesium and spinach tops th…

10 Tips For Healthy Kidneys.

Introduction :
Kidneys are vital organ which helps in elimination of toxic waste from our body in form of urine. It mainly filters the blood and removes the toxic substances while the nutrients are reabsorbed back into the body.  Here , are some tips to keep kidneys healthy.

1. Avoid excess of salt :
Sodium chloride, commonly called salt is an essential part of our diet which provides minerals such as sodium , chloride and iodine required by our body.

Recommended intake of salt per day : 
WHO recommends not to exceed 5 gm of salt a day which is about one teaspoon a day.
When excess of salt is taken in a diet , it rises the sodium level in blood which causes imbalance resulting in reduced ability of kidneys to remove water from the body causing water retention leading to increased blood pressure.
Therefore, remember that salt is very essential for our bodily functions but excess of which causes strain on kidneys.
2. Use of over the counter NSAIDs for long term :
NSAIDs ( Non Steroidal Anti …