Heart disease accounts for nearly one-third of all deaths worldwide
In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease. Besides the regular good diet rules like eating low sodium, low-fat diet, high in antioxidants, one best strategy to keep your heart healthy is to tame the risk factors – by eating specific risk-reducing best foods.
Here are 7 best foods for healthy heart that you should be eating:
1. Oats to Reduce Bad (LDL) Cholesterol
Eat oats for breakfast or lunch, try oats upma:
- Add 1 cup of water to 2 tablespoons of oats,
- Now add 1 chopped chili, 1 chopped onion, 1 minced garlic clove, 1 tablespoon of grated carrots, and 1 table-spoon of frozen or fresh peas.
- Microwave on high for 4-5 minutes.
- Stir in a spoonful
If plain yogurt, season to taste, add a few sprigs of dhania (coriander leaves), and savor.
You can have it 3-4 times a week
2. Almonds to Raise Good (HDL) Cholesterol
HDL works like garbage bad for the body. It collects cholesterol from the arteries and helps to take it out of the body. Eating a small serving of almonds (about 5 kernels) daily is enough to raise HDL levels by as much as 16% after 12 weeks, according to research published in the Journal of Nutrition.
Almonds pack in fats too but most of it is unsaturated, particularly MUFA, which is great for our heart (lowers bad cholesterol and increases the good one). Magnesium prevents heart attacks, and folic acid stops fatty plaque buildup in arteries.
How you can have it:
Munch them raw, spread almond butter on bread, or add some flakes to your salads, oats, yogurt, and soups.
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 w3 which can contribute to heart disease.
Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.
One review of 25 studies showed that a high intake of foods rich in lycopene was associated with a reduced risk of heart disease and stroke.
Another study in 50 overweight women found that eating two raw tomatoes four times per week increased levels of “good” HDL cholesterol.
Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke
4. Garlic to Prevent and Remove Blood Clots
Garlic contains sulphide compounds that not just reduce cholesterol, but also prevent and remove clots, which are a big factor in heart attacks.
It helps clear out clogged arteries because it widens blood vessels and encourages good circulation.
You can make a pickle of garlic using fresh olive oil or simply swallow down two crushed pods every morning.
5. Dark Chocolate to Control High Blood Pressure
Uncontrolled high blood pressure can result in hardening and thickening of the arteries (atherosclerosis), which can lead to a heart attack and even make the heart abnormally large and less efficient, eventually leading to heart failure. Dark chocolate helps protect the heart against high blood pressure.
One large study showed that those who ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate eaters.
Another study found that eating chocolate at least twice per week was associated with a 32% lower risk of having calcified plaque in the arteries.
But chocolate can be high in sugar and calories, which can negate many of its health-promoting properties.
Have a cup of hot cocoa every day to add the benefits of milk too.
6. Spinach to Lower Homocysteine Levels in Blood
Homocysteine rivals elevated blood cholesterol as a major risk factor for heart disease as high levels damage the blood vessels and promote blood clotting. Spinach can help keep its levels down.
Yoga postures to relieve lower back pain
7. Green Tea- Easy & Best foods for healthy heart
Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.
It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart.
According to one review of 20 studies, a higher intake of green tea catechins was associated with significantly lower levels of LDL and total cholesterol (Trusted Source).
An analysis including 1,367 people showed that green tea decreased both systolic and diastolic blood pressure (Source).
Another small study found that taking green tea extract for three months reduced blood pressure, triglycerides, LDL, and total cholesterol, compared to a placebo (Source).
Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf may also benefit heart health. So it makes it one of the best foods for a healthy heart.
Sources: Quint fit Healthline
One thought on “Some of the best foods for healthy Heart”