The heart is one of the most important organs of the human body that everyone should take care of. We should maintain a healthy heart diet and eat foods that are high in dietary nitrates that reduce blood pressure, the risk of arterial stiffness, as well as improve the functions of cells. Leafy vegetables, walnuts, avocados, fish oil, fatty fish, dark chocolate, oats, whole grains, etc. are foods that reduce the risk of fatal heart diseases and keep your heart healthy. In this article, we are going to discuss some of these foods that are important for your healthy heart diet.
1.Green And Leafy
If you want to live a healthy life, you should maintain a healthy heart diet. Leafy green vegetables are the most important food that you must eat regularly to keep your heart healthy. The vegetables you should eat every day are – spinach, kale, coriander leaves, cabbage, capsicum, etc. These vegetables contain vitamins, minerals, nitrates, and antioxidants. These vegetables contain vitamin K that will help protect the arteries and prevent blood clotting.
You need the right amount of whole grains to maintain a healthy heart diet. Whole grains contain so many nutrients in three parts – germ, endosperm, and bran. Some important whole grains to be added to your healthy heart diet chart are – whole wheat, brown rice, oats, rye, barley, quinoa, etc. These grains are higher in fiber than refined grains. So whole grains help reduce bad cholesterol or LDL and thus reduce the risk of heart diseases.
Dark chocolate is another important element that you should add to your healthy heart diet. It is rich in necessary antioxidants, such as – flavonoids. This particular antioxidant is very helpful to keep your heart healthy. Some studies have proven that consuming dark chocolate prevents heart diseases. It lowers the risk of being attacked by calcified plaque in the arteries.
Avocados are also very important for keeping your heart free of diseases. It is a major source of monounsaturated fats that is very necessary for a healthy heart diet. Because it can reduce cholesterol levels and thus lower the risk of coronary disease as well as metabolic syndrome. Avocados are also helpful to reduce the risk of obesity. It helps in reduction of bad cholesterol or LDL and high blood pressure.
Fatty fish is extremely important for a healthy heart diet as it contains omega – 3 fatty acids. Salmon, mackerel, sardines, tuna, etc. are such fishes that should be in your regular diet chart. These fishes will significantly reduce diastolic blood pressure, blood triglycerides, blood sugar and lower the levels of cholesterol. It is also good for reducing obesity.
So what are you waiting for! Just consult with your dietician and make a proper healthy heart diet chart that will give your heart a long and healthy life