Top 10 Foods For Healthy Heart: Try These Foods to Make Your Heart Healthy

Your lifestyle can increase your risk for heart disease. Eating a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease and related conditions, such as atherosclerosis.

A healthy diet can help reduce your risk of developing coronary heart disease and stop you from gaining weight, reducing your risk of diabetes and high blood pressure.

It can also help lower your cholesterol levels and reduce your risk of some cancers. Even if you already have a heart condition, a healthy diet can benefit your heart. There are many things you can do to help keep your heart healthy and disease-free.

You can schedule an annual checkup, exercise daily, quit smoking, or take steps to reduce the level of stress in your life.   In this article, we examine some of the best foods for ensuring that you keep a robust and healthy heart.

We are sharing here 10 healthy foods for your heart

1. Nuts

Almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts are all heart-healthy nut options. These nuts are full of protein, fiber, minerals, vitamins, and antioxidants. Like fish and flaxseeds, walnuts are also ripe with omega-3 fatty acids Trusted Source, making them a heart-healthy snack to have on the go.

2. Beans, peas, chickpeas, and lentils 

Also known as pulses or legumes — can all significantly reduce levels of low-density lipoprotein (LDL) or “bad cholesterol.” They are also packed with fiber, protein, and antioxidant polyphenols, all of which have beneficial effects on the heart and general health.

3. Berries

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

4. Dark chocolate 

Scientists now believe that dark chocolate has protective benefits against atherosclerosis, which is when plaque builds up inside the arteries, increasing the risk of heart attack and stroke.

Dark chocolate seems to prevent two of the mechanisms implicated in atherosclerosis: stiffness of the arteries and white blood cell adhesion, which is when white blood cells stick to the walls of blood vessels.

5. Olive oil 

Love to dip a piece of bread in olive oil and herbs? Do it! Extra-virgin olive oil, which contains heart-healthy monounsaturated fat, can help to reduce your risk of heart attack and stroke. Pair it with whole-grain bread or substitute it in place of butter when cooking.

6. Oats

Whether you eat them the traditional, warm way or serve them up in an overnight oatmeal creation, oats are packed with fiber, which can lower cholesterol and protect your heart. Plus, you can load either of these dishes with tasty fresh fruit.

7. Fish

Often called fatty fish, salmon, and tuna are packed with heart-loving omega-3 fatty acids, which help to supper lower blood pressure and total cholesterol. Aim for two 4-ounce servings a week, choosing low-mercury options. Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.

8. Beans

Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant

starch has the potential to exert a healthy impact on the gut and certain members of its resident microbes.

Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

In an older study of 16 people, eating pinto beans reduced levels of blood triglycerides and LDL (bad) cholesterol.

One review of 26 studies also found that a diet high in beans and legumes significantly decreased levels of LDL (bad) cholesterol.

9. Tomatoes

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.

Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.

Increasing the intake of tomato products and lycopene supplementation have positive effects on blood lipids, blood pressure, and endothelial function.

10. Avocado

This fruit is loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots. But they are also high in calories. Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.

They also provide lutein, beta-carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.

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