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8 Best Heart-Healthy Foods
There are several foods that are healthy for the heart. Here is a closer look at some of the best options.
Chia Seeds and Flaxseeds
Looking for some great heart foods? Flaxseeds and chia seeds contain large amounts of plant-based Omega-3 fatty acids, including alpha-linolenic acid. Some of the positive benefits of Omega-3s include their ability to reduce cholesterol, triglyceride, and LDL levels while lowering the accumulation of fatty plaque in the arteries.
Omega-3 fatty acids present in these seeds also reduce the risk of conditions like thrombosis and arrhythmias that can result in a heart attack.
Green Vegetables
Vegetables like collard greens, kale, and spinach contain substantial amounts of vitamins, minerals, and antioxidants. They are fantastic sources of Vitamin K, which supports healthy blood clotting and artery protection. Additionally, they have dietary nitrates that may help lower blood pressure and arterial stiffness and boost the performance of cells that line the blood vessels.
Berries
Antioxidant polyphenols found in berries significantly lower the risks of heart disease. Berries are low in fat, and an excellent source of iron, calcium, fibre, folate, Vitamin A, and Vitamin C. Berries such as blueberries are incredibly nutritious as well, containing anthocyanins, which are antioxidants that support blood vessels. The vivid blue colour of the berries is attributed to those antioxidants. Besides fibre, blueberries also have a wealth of other beneficial elements.
Fatty Fish and Fish Oil
Fatty fish are among the foods that are good for your heart. Omega-3 fatty acids, abundantly found in fatty fish like tuna, mackerel, salmon, and sardines, are known for their positive impact on heart health. Along with safeguarding you against heart diseases, they may marginally lower the risk of CVD events and arrhythmia.
Dark Chocolate
Dark chocolate can be an ideal food for the heart since it contains helpful antioxidants like flavonoids. Consuming dark chocolate in moderation may help reduce the risks of coronary heart disease, diabetes, and strokes.
Nuts
Consuming nuts as part of a heart-healthy food regime may be beneficial. Nuts that are good for the heart include almonds, hazelnuts, pecans, peanuts, pistachios, and walnuts. Protein, fibre, vitamins, minerals, and antioxidants abound in these nuts.
Walnuts, for instance, contain heart-healthy Omega-3 fatty acids along with plant sterols, fibre, monounsaturated fats, and other beneficial components. If you consume them in place of unhealthy items like cookies or chips, then you’ll naturally reap the benefits.
Green Tea
Green tea may offer a number of health advantages, including better insulin sensitivity, enhanced fat burning, and cancer prevention. Its catechins and polyphenols have antioxidant properties that help lessen inflammation, stop cell damage, and safeguard the health of your heart. Numerous studies have demonstrated that green tea lowers LDL (bad) cholesterol and raises the production of leptin (a hormone that controls hunger).
Additionally, green tea extracts can improve glucose management and blood pressure. According to a review, ingesting green tea extract for three months decreased total cholesterol, triglycerides, blood pressure, and LDL (bad) cholesterol for various participants compared to a placebo.
Pulses and Grains
Pulses, grains, beans and legumes are widely regarded as low-GI foods owing to their high dietary fibre content, slowly digesting carbohydrates and resistant starch. Lentils, beans, chickpeas, and peas can considerably reduce LDL or bad cholesterol levels. If you’ve been looking for the best heart food choices, then pulses and grains are fabulous options. They can also be excellent sources of fibre, protein, and antioxidant polyphenols while being low in fat and rich in plant sterols. Additionally, they contain heart-healthy mono and polyunsaturated fats.
Conclusion
Research linking nutrition to heart disease risks is gaining more relevance today. Numerous factors related to heart health, such as blood pressure, inflammation, cholesterol, and triglycerides, can be impacted by what you consume. Adding nutrient-dense staples like whole grains, veggies, legumes, and fatty salmon to your diet will help you stay healthy in the long run.
Avoid processed foods, salt, sugar, and saturated fats as much as possible. Instead, focus on consuming food good for the heart. A well-balanced diet is not the only thing that matters; make sure you get adequate sleep and exercise as well.
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