Healthy eating can be good for your heart health.
“You can reduce your risk of heart disease by eating certain foods every day. “There are a variety of fruits and vegetables that are right for your heart.”
“Try to eat natural foods, as they come from the soil, recommending what he called “whole foods.”
These foods include, in fact, healthy heart foods such as nuts, fish, whole grains, olive oil, fruits and vegetables.
You can treat yourself occasionally to a glass of red wine or a piece of dark chocolate.
A simple exchange can make a huge difference in your heart health.
Here are 7 foods that you should be eating to maximize your heart health
Fatty or oily fish such as mackerel salmon, sardines and tuna are loaded with omega-3 fatty acids, widely studied for their heart health benefits.
Other studies have shown that long-term fish intake was associated with lower total cholesterol levels, blood triglycerides, low blood sugar and systolic blood pressure.
If you do not eat a lot of seafood, fish oil is another way to get your daily dose of omega-3 fatty acids.
Fish oil (omega-3) supplements have been shown to lower blood triglycerides, improve body function, and lower blood pressure.
Almonds are incredibly weighty, boasting a long list of vitamins and minerals essential for heart health.
Almonds are also a prime source of monounsaturated fats (healthy fats) for health and the heart.
Studies show that eating almonds can have a powerful effect on your cholesterol levels, too.
Remember that while almonds have a lot of nutrients, they also have a lot of calories. Measure your parts and balance your intake when trying to lose weight.
Seeds ( hemp seeds, Flax seeds, Chia seeds ) are excellent sources of healthy nutrients, including fibre and omega-3 fatty acids.
Numerous studies have found that incorporating these types of seeds in your diet can improve many aspects of heart disease, including inflammation, cholesterol, triglycerides and high blood pressure.
Hemp seeds are high in arginine. This amino acid has been associated with reduced blood levels in some inflammatory markers.
Also, flaxseed can help maintain blood pressure and regulated cholesterol levels.
4. Dark Chocolate
Dark chocolate is rich in antioxidants such as flavonoids, which can help increase heart health.
Interestingly, several studies have linked eating chocolate with a lower risk of heart disease.
One study found that eating chocolate at least twice a week was associated with a lower risk of developing plaque in the arteries.
Please make sure you choose high-quality dark chocolate and limit your intake to reap the benefits of its heart-healthy benefits.
5. Raw Green Vegetables
Raw green vegetables such as spinach, kale and collard vegetables are well known for their richness of vitamins, minerals and antioxidants.
In particular, they are a great source of vitamin K, which protects your arteries and promotes proper blood circulation.
They are also rich in dietary nitrates; it helps lower blood pressure and improves cells’ function that makes up blood vessels.
Increasing your diet of raw vegetables helps you to lower the risk of heart disease.
6. Berries(Blueberry, Raspberry, Strawberry)
Berries(Blueberry, Raspberry, Strawberry) are full of essential nutrients that play a significant role in heart health.
Rich berries (Blueberry, Raspberry, Strawberry) are antioxidants to protect against oxidative stress and inflammation that contribute to heart disease development.
Eating many berries (Blueberry, Raspberry, Strawberry) can reduce the number of risk factors for heart disease.
Daily consumption of blueberries improves cells’ function along the arteries, helping to regulate blood pressure and blood pressure.
The berries can be a satisfying snack or a delicious low-calorie dessert. Try adding a few different types to your diet to maximize their unique health benefits.
7. Whole Grains
Whole grains contain many rich nutrients.
Various whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.
Compared to refined grains, whole grains are high in fibre, which can help reduce “bad” LDL cholesterol and lower .heart disease risk
Some study found that eating at least 2-3 servings of cereals significantly lowered systolic blood pressure, enough to reduce the risk of stroke.