Best Heart Healthy Foods To Include In The Diet


heart healthy food

Heart diseases are now growing in number and are affecting people of all ages. It is mainly because of poor eating habits and lifestyle. If you do not want to bear a risk of heart disease, you should improve your diet. The best thing to do is to add heart healthy foods to your diet. Some of the best options are as follows.

Berries Are One Of The Best Heart Healthy Foods

A plate of food on a table

Blueberries, strawberries, and all other berries are full of essential nutrients that are important for heart health. Women over age 25 should take berries. Their high-level antioxidants such as anthocyanins lower the inflammation and oxidative stress in your body that can reduce heart related disease. Professionals suggest taking blueberries daily as it can improve the cells’ functioning which can control blood clotting and blood pressure.

Fish Oil And Fatty Fish

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Omega-3 fatty acids are in rich amounts in fatty fish such as sardines, tuna, salmon, and mackerel, which greatly gives healthy heart benefits. Fish is very helpful for reducing cholesterol levels, fasting blood sugar, blood triglycerides, and also systolic blood pressure. Fish oil supplements help to improve arterial function, decrease blood pressure, and also reduce blood triglycerides.

Tomatoes

Tomatoes have lycopene in rich amounts. They have powerful antioxidant properties that neutralize all harmful radicals, reduce the risk of both oxidative inflammation and damage. High-level lycopene in the blood can reduce the risk of heart stroke and attack and increase the HDL cholesterol level.

Seeds – Heart Healthy Foods

Flaxseeds, hemp seeds, and chia seeds are rich in omega-3 fatty acids, and fiber. Hemp seeds have an amino acid that helps to reduce the inflammatory level in the blood. Flaxseed helps to control the cholesterol level and blood pressure. Take these seeds daily as they help to reduce the risk of heart-related diseases including blood pressure, triglycerides, inflammation, cholesterol.

Edamame

This is an immature soybean in which soy isoflavones are in high amounts. They help to control the cholesterol level and also better heart health. Edamame is full of antioxidants and dietary fiber.

Almonds

Almonds are rich in nutrients including minerals and vitamins that are essential for heart health. They are a good source of monounsaturated fibers and fats, which help to prevent heart disease. They are very effective in reducing the bad LDL cholesterol level and belly fat that leads to heart disease. Taking almonds daily will help to increase the HDL cholesterol level which helps to clear the arteries and lower plaque buildup.

Beans

Beans are rich in resistant-starch which helps to reduce both cholesterol triglycerides levels in the blood that is very helpful for the digestion system. Eating beans helps to reduce inflammation and blood pressure, reduces bad LDL cholesterol that prevents heart disease.

Whole Grains

Whole grains are rich in nutrients. Oats, buckwheat, quinoa, rye, wheat, and brown rice are the different types of whole grains. Whole grains are full of fiber which helps to lower bad LDL cholesterol levels and reduces the chances of heart disease.

Conclusion

There is a strong chain between heart disease and diet. Whatever you add to your diet, it directly affects your heart health including triglycerides, blood pressure, and cholesterol level.

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