A healthy air to breathe and a portion of healthy food to eat is necessary for an individual. Your body needs the energy to stay alive and function usually. The food you eat gives you power; carbohydrates, proteins, fats, minerals, and vitamins are essential nutrients in your diet. A healthy diet keeps you keep a healthy weight, enhances your mental health, boosts your immunity, and helps you fight against different diseases. In addition, you can also prevent chronic diseases such as heart diseases, diabetes, and stroke.
Finding the right and healthy balanced diet, including every essential nutrient to ensure your body's health is vital. Therefore, here are the 13 best food that can save your heart.
Let's dive in!
Healthy eating and coronary heart diseases
When the heart's major blood vessels stop functioning normally, coronary heart diseases occur. The arteries or blood vessels become narrow because of the plaque, a fatty deposition in the walls. Two of the most significant health concerns worldwide are strokes and heart attacks. Moreover, high blood pressure is a considerable risk factor for heart disease.
You should consult your doctor if you witness pain(burning, tightness, or heaviness) around the chest, nausea, excessive sweating, cramping, and shortness of breath.
You can control the conditions and improve your life, but heart diseases can not be cured completely. However, the intake of a proper nutritional diet helps you manage the symptoms.
Food to eat with coronary heart diseases
The best diet preventing heart issues is one that has healthy fats, Vegetables, fresh fruits, whole grains, and lean protein, which helps your body perform well and stay fit.
Healthy fats: A healthy decision
Olive oil
The smashed olives produce healthy fat in the form of oil, which is rich in antioxidants and improves the health of your heart. It also protects your blood vessels and decreases cholesterol levels. Additionally, antioxidants cushion RBCs from any damage; otherwise, they may lead to cardiac issues.
Must read: Health benefits of olive oil
Walnuts
Walnuts are rich in Omega-3 fatty acid, which benefits cardiovascular health. A handful of walnuts a day can lower the level of cholesterol in your body. Furthermore, it works against the inflammation in the arteries of the heart.
Nuts have 80% of fat, and most of it is healthy fat still has a lot of calories. Therefore, you should intake walnuts in limited quantities.
Must read: Health benefits of walnuts
Flaxseeds
Flaxseeds are an excellent source of an essential omega-3 fatty acid known as alpha-linolenic acid, which is never produced by our body. Moreover, it helps reduce the inflammation of blood vessels and prevents cholesterol deposition. Hence, it helps reduce the risk of heart diseases.
Must read: Health benefits of flaxseeds
Veggies: A Healthy Choice
Vegetables are the nutritional powerhouse and contain vitamins, minerals, and fibers. Here are the healthiest vegetables you can add to your diet.
Dark leafy greens
Leafy green vegetables are essential to healthy eating and are full of minerals, vitamins, and fiber but low in calories. Moreover, they are full of nitrates, which assist the opening of blood vessels and help oxygen-rich blood reach your heart. As a result, eating veggies reduces the risk of heart diseases, high blood pressure, obesity, and mental retardation.
You can include these healthiest leafy green vegetables in your diet:
- Kale
- Microgreens
- Collard greens
- Spinach
- Cabbage
- Bok Choy
- Beet green
- Watercress
- Romaine Lettuce
- Swiss chard
- Arugula
- Endive
Must read: Health benefits of leafy green vegetables
Garlic
Garlic safeguards your heart by maintaining cardiovascular health and boosts your immune system. Therefore, it is known as one of the fantastic spice to protect you from high blood pressure (hypertension) and reduces cholesterol level. Garlic is a must to add ingredients to your diet. you can also use supplements if you don't like garlic
Must read: Health benefits of garlic
Sweet potatoes
Sweet potatoes are rich in nutrition, vitamins, minerals, and fibers. The antioxidants help the body protect itself from free radicals and chronic diseases.
Must read: Health benefits of sweet potatoes
Fresh fruits
Oranges
The citrus fruit comprises carbs and mainly contains water. It has protein and fat in small amounts. Moreover, it is known as a good source of fiber. Generally, calcium aids solid bones and bone health. Vitamin C keeps your body healthy, and fiber helps maintain your blood sugar level. In addition, it lowers cholesterol which is beneficial to cardiovascular health.
Must read: Health benefits of oranges
Cherries
The deep red fruit contains fiber, minerals, vitamins, and other essential ingredients. In addition, it has low calories and is full of antioxidants that deliver protection to your blood vessels.
Must read: Health benefits of cherries
Pomegranate
Powerful antioxidants help protect you from damage to the body cells by free radicals, keep your arteries from accumulating plaque, and protect your heart.
Must read: Health benefits of pomegranate
Whole grains
Black beans
Black beans give you heart-healthy nutrition. The antioxidants folate and magnesium can lower your blood pressure. Moreover, the fiber inside black beans helps you control blood sugar and cholesterol. As a result, the risk of cardiac diseases decreases with the percentage of 11 in those who consume Black beans in their diet.
Must read: Health benefits of black beans
Brown rice
Brown rice is rich in dietary fiber that can lower the risk of death caused by heart disease. In addition, the magnesium present in brown rice can protect you from cardiovascular issues.
Must read: Health benefits of brown rice
Oatmeal
Oatmeal is rich in nutrition made from oats and milk. Oats are one of the healthiest grains which contain antioxidants and soluble fiber (beta-glucan). Moreover, it promotes nitric oxide production and helps lower blood pressure. Nitric oxide dilates blood vessels and ensures better blood flow. Furthermore, it also helps reduce cholesterol and blood sugar levels.
Must read: Health benefits of oatmeal
Lean protein
Salmon
Salmon is a superfood with its uncountable benefits and a top food to keep your heart healthy. It is highly rich in Omega-3s, which is a healthy fat that helps to lower the risk of heart issues such as,
- Lower blood pressure
- Heart rhythm disorders
- Triglycerides and curb inflammation
Must read: Health benefits of salmon
Take away
Hence, there is no specific cure for heart diseases. However, a balanced diet can help you improve your quality of life and reduce your blood pressure and cholesterol. Thus, the risks of heart attack, stroke, or cardiac arrest can get lower.
Put the following tips together and keep your heart healthy:
- Avoid smoking
- A healthy weight
- Stay active by doing exercise or any physical activity
- Follow an excellent healthy and balanced diet
