10 Heart-Healthy Foods You Must Start Eating Now
From breakfast to brunch and for lunch to evening meals and dinner, your can have heart-healthy foods for entire day!
A Heart Healthy diet does not mean to cut down on all your favorite treats such as meat, butter or cheese. But, this diet means to add some delicious delicacies in your meals.
No, we are not going to let you stock up on salmons or avocados; berries, nuts, and chocolate are also going to serve you with a healthy diet.
And, it is a no-brainer that eating right can basically solve all your health problems, even the ones related to the most vital organ of our body- Heart.
So, whether you want to lower your blood pressure or just keep your cholesterol levels in line, take note of these ten superfoods that are known to keep all heart problems at bay.
Fatty fishes like salmon, sardines and mackerel top the line of heart-healthy foods as they are the richest source of Omega-3 fatty acids. Omega-3 has anti-clotting properties, which keeps the blood flowing through the arteries smoothly.
Aim for at least two servings (3.5 ounces each) every week.
Avocados are high in monounsaturated fatty acids or oleic acid, which is known to lower the risk of heart diseases. Apart from that, avocados are also rich in vitamin B6 and folate that helps regulate homocysteine levels, a sign of poor heart health.
Packed with heart-healthy nutrients like vitamin C, fiber, potassium, calcium and magnesium, Broccoli is one vegetable you must add to your diet plan.
Breakfast of oatmeal every morning can keep heart troubles away. Oatmeal is loaded with soluble fibers called beta-glucan, which can help lower the cholesterol levels.
From blueberries to strawberries to raspberries, these little delights are full of antioxidants that reduce the blood pressure and risk of heart attack. Berries also provide fiber and vitamin C, which is both known to reduce heart troubles.
Dark chocolate contains 60-70% cocoa, flavonoids also known as polyphenols, which help in lowering the Blood pressure and in treating the clotting and inflammation.
And, to get your taste buds tickling!
Daily Consumption of this treat reduces the risk of heart attacks and strokes.
Nuts include almonds, pistachios, peanuts, walnuts, and macadamia nuts. They are rich in Vitamin E, which helps in lowering the cholesterol leading to lesser heart problems.
Extra Virgin Olive Oil
The extra virgin olive oil is a very good source of monounsaturated fats, which helps in reducing both sugar and cholesterol levels.
While adding a tangy flavor to salads, Olives themselves are also another source of good fat and are also used in preparing quick salad recipes.
Small amounts of alcohol including red wine are known to lower the risk of heart diseases. Higher amounts or consuming more than two glasses can increase the risk. But, the presence of polyphenol helps in reduction of heart problems.
Pomegranate contains a number of antioxidants including anthocyanins and polyphenol, which reduces the risk of hardening of arteries. And, consuming pomegranate juice over three months also shows improvements in the blood flow of the body.
You don’t have to stuff on these items to keep yourself healthy; you can also make your favorite food items healthier by using these tips.