Heart problems cause a large number of deaths worldwide. Our heart starts creating issues when the blood vessels are damaged by becoming narrow or hard. If you are at risk of heart diseases or are already diagnosed with one or are just looking for prevention and care, a healthy and directional diet can aid you in maintaining your heart health. Diet is a major factor that plays a part in your heart’s functioning; particular foods have the ability to impact blood pressure, cholesterol, and triglycerides. So, here is a list of foods that will improve your heart’s condition:
Green Leafy Vegetables:
All of us have heard praises for green leafy vegetables and for a good reason. They are rich in vitamins, minerals, and antioxidants. They are also a source of Vitamin K which helps in guarding your arteries and enabling functional blood clotting. They also contain dietary nitrates which reduce blood pressure, reduce stiffness of arteries and enhance the working of cells of our blood vessels.
Whole grains:
Germ, endosperm, and bran are the most nutritional components that are present in whole grains. They contain a wealth of fiber as compared to refined grains which might reduce your bad cholesterol, helping your heart. Whole-wheat flour, whole-grain bread, high-fiber cereal, brown rice, oatmeal, whole grain pasta, barley, and buckwheat etc. should be consumed while avoiding refined flour white bread, muffins, biscuits, doughnuts, cakes, pies, egg noodles, waffles etc. You could also add new grains such as whole-grain farro, quinoa, or barley in your diet. The goal should be to have 4 servings a day.
Berries:
Berries are usually the sweethearts of everyone. They look good, they taste good and are filled with nutrients. Strawberries, blueberries, blackberries etc. are good sources of antioxidants that help protect our hearts from oxidative stress and inflammation that play a major role in causing heart diseases. Studies have indicated that berries decrease risk factors of heart diseases like bad cholesterol, metabolic syndrome, systolic blood pressure, body mass index etc.
Lean Protein:
Proteins are an indispensable part of any healthy diet but one needs to be careful with the amount of fat that comes with them. Thus, consuming lean proteins with fewer fats is a good option. Peas, lentils, eggs, soybeans, lean ground meats, and skinless poultry should be appended to the diet while adding fishes that are rich in Omega 3 fatty acids which lessens the level of cholesterol and triglyceride. For example, salmon, herring, and other cold-water fish. You could also take Simply Potent’s Omega 3 supplement that is perfect for vegetarians.
Add avocados, walnuts, beans, dark chocolate, tomatoes, almonds, garlic, chia, and flaxseeds etc. to your routine. It is better to make a menu in advance that will help you include all these foods in your meals. Also, avoid things like butter, pastries, junk, and fried food, red meat, and processed sugars.
The cue to a healthy heart is definitely a healthy diet accompanied by a physical activity that aids cardiovascular health. So, take precautions, actions, and treatment for your heart health depending on the need of the hour.