Your heart needs extra care and attention of you for better health and long life. You do such efforts for your beauty but the internal organs are also important like outer organs. Regular exercise and proper diet can provide the wellness to your heart. In this article, you will be going to know about top 10 super foods for your heart health.
Several researchers have been proved that 70 to 80% of cardiovascular diseases can be preventable if you have an appropriate choice of food; you just need right information of what you are eating in your daily routine. Eating food that includes high fiber, protein, healthy nutrition’s and basic vitamins can increase your heart’s health as well as it is beneficial for overall health.
Including some fruits, vegetables and dry fruits into your diet can change the whole chapter of your life and health. Let’s take a closer look at the top 10 super foods for your heart:-
There are several fishes available that are quite beneficial for your heart’s health and Salmon is one of the top fish, which works great for cardiac function. Salmon fish includes a fine amount of Omega 3 fatty acids and Omega 3 DHA and EPA, which reduces the risk of heart blockage, other heart disorders, and blood pressure.
The fresh salmon is recommended for better performance rather than canned salmon because it has many chemicals and preservative added, which are harmful to your health.
Tuna, sardines, mackerel etc fishes are also good for human body. You can have fried fish in olive oil or grilled fish, or you can also add desired fish to your stew or pasta. Eating fish can be a plus point for non-vegetarian people.
- Dark beans:
Dark beans or black beans or also known as kidney beans (causes its shape ) are high in fiber, magnesium, vitamin B complex and omega 3 fatty acids, which help to maintain the blood sugar and cholesterol level of the human body, which sounds good for your heart as well.
Dark beans have no cholesterol so if you eat dark beans on regular basis then you can maintain your overall health.
You can make several dishes of black beans or can add them to your soup, rice, lentils and salad. Sprouted black beans are also effective and a healthy diet for heart health and overall health.
Oatmeal is a superfood for your heart health. Oatmeal includes Omega 3 fatty acids and high fiber, which is beneficial for your heart health and digestive system and can be a good option for your breakfast or dinner.
Oatmeal helps to reduce the bad cholesterol level and keeps the arteries clean and blockage free. Many health-conscious people love to start their day with oatmeal breakfast. Use the plain and simple oatmeal for eating, instant oatmeal has many flavors but less in nutrients value, so try to avoid instant oatmeal. The people, who are curious to lose weight, must choose oatmeal for their diet.
Red wine can be helpful for your heart health and it can make your arteries clear and reduces the LDL level of the body. Red wine is a good source of anti-oxidants, which is fine for overall health management.
Make sure that do not drink excessively, we suggest to take this as a medicine. One drink for women and one or two small portions for man is enough. Some people drink this as a drug and also take aspirin, which is very harmful to the health and heart.
- Olive oil:
Olive oil includes anti-oxidants and good fat as well as it has no cholesterol so it can be a super food for the cardiac health. The extra virgin olive oil is much better and recommended for cardiac health.
You can use extra virgin olive oil for preparing dishes and you can directly add this to your pasta and salads. Daily consumption of olive oil will lower the LDL level and protect the heart vessels and valves. So avoid those regular vegetable oils because they only can harm your health as well as your heart.
- Dark chocolate:
Dark chocolate is also beneficial for heart health. Dark chocolate includes a special component called flavonol, which is a good component for improving blood pressure and cholesterol level of the body as well as it improves the cardiac health and reduces several heart disorders.
Make sure that always choose the dark chocolate that has 70% of cocoa. According to many studies, dark chocolate can enhance the sexual power, heart health and help to reduce stress. So eat one or two pieces of dark chocolate daily and get the tremendous health benefits.
- Flaxseeds and Chia seeds :
Chia seeds and flaxseeds both have amazing nutritional value, fewer calories, which can be a boon for your heart health. Flaxseed has omega 3 fatty acids and it is rich in fiber and other nutrients, which help to manage bad cholesterol level.
Both have such ability to control blood sugar and blood pressure level. You can add chia seeds and flaxseeds in many dishes and soups and you can also eat a spoon of flaxseeds and chia seeds directly once in a day, with some water.
Eating fruits can also help to raise the precious health of your heart and some particular fruits can be nominated as the superfood for the cardiac health. Fruit like blueberries, orange, papaya etc are rich in anti-oxidants and includes such valuable minerals and nutrients, which are quite beneficial for cardiac health and overall health.
According to some researchers, the people who eat blueberries on regular basis have fewer chances of heart attack, less blood pressure and less cholesterol issues.
You can directly eat blueberries, orange and papaya or can use on different dishes or shakes. With that you can also eat cranberries, raspberries and strawberries, all are good for heart health and overall health.
Veggies are said to be a best friend of humankind. All kind of Veggies have different nutrients and vitamins and minerals values and quality, which can enhance your cardiac health and overall health.
Some special kind of veggies like carrots, tomatoes broccoli etc contains vitamin A, B and C as well as beta-carotene, which lowers the risk of heart attack and heart clotting.
You can make several amazing dishes using these veggies or you can also add them to your soups, stews or salad. So if you are looking for a healthy heart then add veggies to your diet chart.
- Dry fruits:
Dry fruits are quite effective and beneficial for many health issues and their taste is great. Many people are not aware of the amazing benefits of dry fruits, especially walnut.
Walnut is known for an enhancer of the heart health and long life of the heart. Walnut includes high fiber, omega 3 fatty acid, magnesium and vitamin E, which provides super benefits to your overall health.
Walnuts help to manage the LDL or bad cholesterol level, as well as help to reduces the blood pressure issue and improve the arteries quality and health. Eating 3 to 4 walnuts on the regular basis can provide several and invisible health benefits. If you don’t want to eat walnuts then you can use them for making several dishes and cakes or muffins or you can simply add them to your breakfast bowl or salad.
Make sure that eat walnuts in their natural style, do not fry them and not sprinkle salt or other spices.
Here, we have mentioned the best super food for your heart. Also, try to improve your routine and avoid junk food and oily food, which has no nutrients value and harmful to your health. Follow all the instructions carefully and you can get the good health and heart with some simple methods.