12 Top Foods For A Healthy Heart

top 12 foods for a healthy heart

Consuming the right kind of foods with a good number of calories and some amount of good fat is a great step to having a healthy heart.

They are still other steps aside foods though, which you can take to help keep your heart healthy.

Here are other steps to take for a healthy heart:

Breakfast: The first meal of the day is an important one. Eating nutritious food every day can help you maintain a healthy heart and a good weight too.

Lower Your Anger: Anger can raise your risk of heart disease and even stroke, it’s nice to Maintain a positive mind-set as that may have a positive impact on your heart health as well as helping your overall health.

Get Enough Sleep: Sleep is an essential part of maintaining a healthy heart. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other healthy habits, you must always get enough sleep.

Avoid Sitting For Long: In recent years, research has suggested that staying seated for long periods is bad for your health no matter how much exercise you do.

Maintain Good Dental Health:  Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease.

Some research suggests that the bacteria that cause gum disease can also raise your risk of heart disease. While the research findings have been mixed, there’s no downside to taking good care of your teeth and gums.

Enjoy A Glass Of Wine: Moderate consumption of alcohol can help raise your levels of HDL or good cholesterol. It can also help prevent blood clot formation and artery damage. According to the Mayo Clinic, red wine, in particular, may offer benefits for your heart.

Add these tips to the top foods for a healthy heart and you’ll be doing your heart a favour. You’ll feel better and be able to stay active with overall-healthy life.

12 Top Foods For A Healthy Heart.

Let us examine some of the best foods for ensuring that you keep a robust and healthy heart.

Red Apple:

Red Apple For A Healthy Heart

Apples have been linked to lower the risk of heart disease. This is because they contain many different compounds that improve various factors related to heart health.

For example, they contain a phytochemical called quercetin which acts as a natural anti-inflammatory agent. Quercetin may also help prevent blood clots.

Apples contain soluble fibre, the kind that may lower bad cholesterol, and polyphenols, known for their antioxidant effects. One polyphenol, in particular, called flavonoid epicatechin, may help to lower blood pressure. Other flavonoids are linked to decreased stroke risk and reducing bad cholesterol.

Berries:

Berries are also full of antioxidant polyphenols, which help to reduce heart disease risk. Berries are a great source of fibre, folate, iron, calcium, vitamin A, and vitamin C, and they are low in fat.

Whole Grain:

Whole grains are good sources of fibre and other nutrients that play a role in regulating blood pressure and heart health. You can increase the number of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Broccoli:

Some studies suggest that regularly eating steamed broccoli can lower cholesterol levels and prevent heart disease.

Chia And Flaxseeds:

These seeds are a rich plant-based source of omega-3 fatty acids, such as alpha-linolenic acid. Omega-3s have many beneficial effects, such as helping to lower levels of triglycerides, LDL, and total cholesterol. They also reduce blood pressure and minimize the buildup of fatty plaques in the arteries.

Omega-3s decrease the risk of disorders that can lead to heart attacks, such as thrombosis and arrhythmias.

Chocolates:

Dark chocolates are good for your heart health. The higher the percentage of cocoa the better! (The fibre and protein increase with higher cocoa and the sugar decreases). If you are a fan of milk chocolate. start with at least 70% cocoa

Olive Oil:

Olive oil improves cardiovascular risk, most likely by lowering LDL cholesterol and raising HDL cholesterol levels, and it’s an essential component of a Mediterranean diet.

Olive oil may also slow down the ageing of the heart. One 2011 study reported in the American Journal of Clinical Nutrition found that diets rich in olive reduced endothelial damage and dysfunction. The endothelium is a layer of cells in the walls of the arteries that help with blood flow. In the heart, these cells work to pump blood out to the body.

Fish For A Healthy Heart:

Fish is a strong source of heart-helping omega-3 fatty acids and protein but it is low in saturated fat. People who have heart disease, or are at risk of developing it, are often recommended to increase their intake of omega-3s by eating fish; this is because they lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries.

According to the American Heart Association (AHA), we should eat a 3.5-ounce serving of fatty fish — such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna — at least twice per week.

Avocado:

Avocados are rich in monounsaturated fatty acid just like olive oil, plus they’re loaded with vitamins and phytochemicals that work as antioxidants to protect your heart (and other parts of your body).

Oleic acid, the monosaturated fatty acid in avocados, is known for reducing inflammation throughout the body, especially in the heart.

And avocado oil is healthy and safe for cooking because the fats in the oil are resistant to heat-induced oxidation, a process that makes some fats bad for you once they have reached a certain high temperature.

Liver:

Of all the organ meats, the liver is the most nutrient-dense. In particular, the liver is bulging with folic acid, iron, chromium, copper, and zinc, which increase the blood’s haemoglobin level and help to keep our heart healthy.

Oatmeal:

Because oatmeal is rich in soluble fibre, it may help to reduce the risk of heart disease. A 2008 review of the evidence concluded that oat-based products significantly reduce LDL and total cholesterol without any adverse effects.

Vegetables:

The AHA advise that we eat eight or more servings of fruit and vegetables each day. Vegetables are low in fat and calories but rich in fibre, minerals, and vitamins. A healthful amount of veggies in the diet can help to moderate weight and blood pressure.

 

About Buchi Trevo 25 Articles
(Buchi Trevo) I love living healthy and I enjoy eating healthy foods too... A health coach and a nutritionist at Buchi-Trevo... drop a comment and let us connect.

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