The heart is a finely tuned machine and the most important part of your body. It’s clear that a healthy lifestyle and healthy eating can help you to make your heart run in top form.
A heart-healthy diet, a.k.a. cardiac diet might reduce your risk of developing cardiovascular disease and keep your heart disease-free.
In this spotlight, pick the right healthy food listed below and use it as a guide to prep meals.
1․ Berries
These immune-boosting and heart-healthy superfoods are rich in vitamin C, A, B, bioflavonoids, phytonutrients, soluble fiber, potassium, manganese, and phytochemicals. Give the preference to eating the mix of blueberries, strawberries, blackberries, and raspberries or vary which berries you choose from day to day, rather than eating just one type of them.
One cup of blackberries contains 50% of your daily recommended dose of Vitamin C.
2. Legumes
Some types of legumes including beans, lentils, chickpeas, and peas are a great source of vitamin B, minerals, protein, fiber, antioxidant and polyphenols. They have a lot of beneficial effects not only for your heart but also on your overall health.
3. Seeds
Flaxseeds, chia, and hemp seeds have the privilege role. They contain omega-3 fatty acids and fiber content. They are meant to protect your body against inflammation, keep cholesterol levels under control, lower triglycerides levels and also improve blood pressure.
4. Dark chocolate
Good news for chocolate lovers! Eating dark chocolate is beneficial for your heart. It’s better to eat dark chocolate with 70% or higher cocoa. Cocoa is high in resveratrol and phenols (flavonoids).
Keep in mind to eat dark chocolate in moderation because it typically contains some sugar.
5. Avocado
This tasty and green fruit promotes many health benefits. Being rich in antioxidants, monounsaturated fat, and potassium, they are essential for reducing cholesterol levels and other heart problems risk factors.
6. Fatty fish
Fatty fish has many types including sardines, salmon, mackerel, tuna, and others – mega sources of omega-3 fatty acids. Besides the above-mentioned benefits, Omega-3 can reduce the risk of arrhythmia (a problem with the rate of heartbeat) and atherosclerosis (buildup of substances in the arteries).
7. Green tea
A hydrating beverage that is used to control bleeding, aid digestion, release stress, improve cholesterol levels, and regulate body temperature.
Caution: Green tea may not be for everyone if you experience unpleasant sensations, it is best to consult with your doctor before further use.
8. Red wine
Red wine contains resveratrol and catechins which are two important artery walls protecting antioxidants. It’s recommended for women to have one drink a day and two drinks for men.
Cautions: If you are taking medications, make sure to contact your doctor before drinking wine.
Other foods that can save your heart are:
✔ Nuts
✔ Fruits like pomegranate, apple, orange, papaya
✔ Leafy Green Vegetables
✔ Garlic and onion
✔ Almonds
✔ Tomatoes
✔ Walnuts
✔ Whole grains
✔ Olive oil
✔ Edamame
✔ Oatmeals
✔ Potato, etc.
