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10 BEST FOOD FOR KEEPING YOUR HEART HEALTHY

By Kirti Pathak . 21st July 2019 11:30am
10 BEST FOOD FOR KEEPING YOUR HEART HEALTHY

In the last article, we told you about the worst food items for your heart which can be high in fat, cholesterol, or sodium. So, when taking steps to minimize the risk of heart disease, diet is a good place to start. In the following article, we have got you the food items that are healthy for your heart.

1. Vegetables

 

Regularly eating steamed broccoli can lower cholesterol levels and prevent heart diseases. One can maintain a healthy heartbeat by regularly consuming good sources of magnesium. Spinach is one of those best sources of dietary magnesium.

It is advised to eat eight or more servings of fruit and vegetables each day which is in fat and calories but rich in fiber, minerals, and vitamins. A healthful amount of veggies in the diet can help to moderate weight and blood pressure, keeping your heart in rhythm.

Potassium not only keeping heart diseases at a distance but also benefits muscles and bones, helping in preventing kidney stones from forming.

 

2. Beans, peas, chickpeas, and lentils

 

Pulses or legumes like beans, peas, chickpeas, and lentils  can significantly help in reducing levels of low-density lipoprotein (LDL) or "bad cholesterol." Lentils are rich in fiber, protein, and antioxidant polyphenols, which have beneficial effects on the heart and general health.

 

3. Asparagus

 

High homocysteine levels are responsible for increasing the risk of heart-related conditions, such as coronary artery disease and stroke. Asparagus is a natural source of folate, which prevents homocysteine also known as amino acid, from building up in the body.

 

4. Dark chocolate

 

Dark chocolate is one of those foods that tastes amazing and is good for your health. Scientists now believe that dark chocolate has protective benefits against atherosclerosis, which is when plaque builds up inside the arteries, increasing risk of heart attack and stroke.

In the studies, it has been found that increasing dark chocolate's flavanol content, which is the compound that makes it tasty and moreish, does not reduce these protective benefits.

 

5. Coffee

 

In a study  it has been found that regularly drinking coffee was linked with a decreased risk of developing heart failure and stroke. Consuming more than three cups of coffee every day may lower the risk of atherosclerosis which contributed to heart-related problems.

 

6. Fish high in omega

 

Fish is a strong source of heart-helping omega-3 fatty acids and protein but it is low in saturated fat.t

Those having heart disease or at risk of it, are recommended to intake omega-3s by eating fish. It lowers the risk of abnormal heartbeats and slows downs the growth of plaque in the arteries. In a research by the American Heart Association (AHA), one 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.

 

7. Green tea

 

Green tea is responsible for a small reduction in cholesterol, which is the main reason for heart disease and stroke.

. But the review could not pinpoint how much green tea someone would have to drink to receive any health benefits.

Not only this, in a review in 2014, it was studied that people drinking green tea with high blood pressure noticed a reduction in their blood pressure which is also a reason for heart diseases.

8. Nuts

 

Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all heart-healthy nut options.

full of protein, fiber, minerals, vitamins, and antioxidants these nuts, also ripe with omega-3 fatty acids, making them a heart-healthy snack to have anytime.

 

9. Oatmeal

 

Oatmeal is rich in soluble fiber, which helps in reducing the risk of heart disease. In a  2008 review, it was concluded that oat-based products significantly reduce LDL and total cholesterol without any adverse effects, which is a contributor to heart diseases.

 

10. Red wine

 

Red wine contains beneficial antioxidants, providing potential health benefits, which outweigh the dangers of alcohol.

The researchers behind that study are currently developing a new kind of stent that releases red wine-like antioxidants into the blood to promote healing, prevent blood clotting, and reduce inflammation during angioplasty.

It is worth noting that drinking alcohol, in general, is not healthy for your heart. In fact, it is vitally important for cardiovascular health to drink alcohol in moderation, if at all.

 We hope that knowing about the benefits these food items due to your heart, you would like to add more of these items to your lifestyle. Do let us know, what all information about the heart helped you and in what manner in the comment section below.

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