The heart is one of the vital organs in a human body; heart disease accounts for almost one-third of deaths worldwide.
A human body can only function better if the heart is in good and healthy condition. Diet plays a key role in keeping the heart healthy and reduces the risk of various heart diseases. Actually, there are certain foods that directly influence blood pressure, cholesterol levels, inflammation, and all these contribute to heart diseases.
So, you must eat healthy foods that can keep your heart healthy for years to come.
Today we will look at 14 foods that you should be eating to keep your heart in a healthy condition.
Whole grains are nutrient-rich and include germ, endosperm, and bran. The most common whole grains are wheat, brown rice, oats, barley, and quinoa. Multiple studies concluded on Whole grain shows that it is one of the better foods for the heart.
if you want your heart to stay healthy for a long time, you must eat blueberries, strawberries, blackberries, and raspberries. All these berries are packed with nutrients that help our hearts thrive. These berries also consist of antioxidants, which protect against inflammation.
Fish Oil Or Fatty Fish
Different fatty fish like Tuna, salmon, and sardines consist of loads of omega-3 fatty acids, which benefits in heart diseases. In a study, it is shown that it helps in decreasing the blood significantly.
Well, vegetables can help in any disease in your body, but vegetables like kale, spinach, and collard green are filled with vitamins and minerals. These green vegetables are a great source of vitamin K, which helps in blood clotting and improving the function of blood vessels.
Tomatoes are a natural source of lycopene, which is a powerful antioxidant that helps in neutralizing harmful radicals in the body. Lycopene, mixed with your blood, helps in improving the overall health of your body.
Seeds like chia seeds, flaxseeds, hemp seeds contain healthy heart nutrients that include fiber and omega-3 fatty acids. In various studies conducted by different companies, it is shown that these seeds are good for heart-related diseases. And especially flaxseed help keep your blood pressure and cholesterol in control.
Avocados are a great source of monounsaturated fats, which helps in reducing cholesterol levels in the body. In a study, a group of people consumed one avocado per day for 45 days, and their cholesterol levels dropped significantly.
If you want to consume fiber and micronutrients like magnesium, copper, and manganese, then you need to consume a lot of walnuts. It also helps in reducing the cholesterol levels by 16% and blood pressure. According to some studies, eating walnuts gives you more protection against heart diseases.
Beans are a great source of starch that resists digestion and is fermented by the bacteria present in your stomach. All sorts of beans can help in preventing heart-related diseases. According to some studies, beans can improve certain heart problems by decreasing blood levels of triglycerides and cholesterol.
Almonds are incredibly nutrient-dense and contain all sorts of vitamins and minerals that are important for the human body. The nutrients in the Almonds can help you in all sorts of diseases such as blood pressure and heart diseases. Almonds are also helpful in reducing the belly fat eventually.
Garlic is one of the foods that can be used for many things, and it has been used to treat different types of ailments over the years. In recent years, some studies proved that garlic could also be used in the betterment of your health.
Apple Cider Vinegar
Apple cider vinegar is another popular choice that was consumed because of its uncountable benefits. It has the ability to convert any diet into a balanced diet as it has many advantages over others.
Olive is considered as one of the best oils to use in your food. It has antioxidant properties that help in reducing the inflammation and decrease the risk of chronic disease. Some studies found that it also contains monounsaturated fatty acids, which helps in the improvement of heart health. In a study, it is shown that people who consumed Olive oil had a 35% lower risk of heart diseases.
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It is an immature soybean that is found in the Asian cuisines, and it contains soy isoflavones that help in improving your health. According to a study, if you consume 5gm soy protein a day, you will reduce 3% cholesterol.
Green tea Has been associated with multiple health benefits, which include fat burning and improved insulin sensitivity. It also has some antioxidants properties that can help in preventing cell damage.
Well, these are the foods you need to include in your diet to have a healthy heart. All these foods are natural, and you can include them in your diet as per the requirement.