Heart-Healthy Foods You Should Eat More Of
Heart disease is a major killer. In fact, around one in three people who die globally die due to heart disease, it is, then, really important that we all do everything we can to take better care of our heart health.
One of the best ways to do this is undoubtedly in the kitchen. As most heart failure doctors and cardiologists will tell you, there are so many foods that are so good for our hearts, that by eating more of them, we can definitely improve our heart health and hopefully live longer, happier lives as a result.
Beans
Beans are one of nature’s miracles. They contain bags of resistant starch which cannot be easily digested, snd which creates lots of good bacteria in the gut as a result. If you eat beans every day, you will almost certainly see a reduction in bad LDL cholesterol, and there is a good chase your blood triglycerides will be reduced too.
They might make you toot, but when it comes to heart health, they’re better than almost anything, including fruit.
Avocados
If you love your avocado on toast, I have some really good news for you – avocados are one of the best foods to eat if you want to protect your heart from heart disease and other health issues.
What makes avocados so special? They are a great source of mono-unsaturated fats which are great at lowering cholesterol levels and with it, the chances that an individual will suffer from heart disease.
If you can. Try to eat at least one medium avocado each day to set you up for the day and help your heart to stay healthy and strong.
Whole grains
If you are eating grains, like rice, oats, or bread, then you should be eating whole grains instead of the refined versions that are so ubiquitous in the store. Why? Because refined grains can increase your risk of heart disease by 10-20 percent based on having one to two additional servings each day, whereas, whole grains can decrease your risk of heart disease based on the dame portion sizes.
Not only that, but studies have shown that if you eat three servings of healthy whole grains each day, you are 22 percent less likely to suffer from heart disease in the future.
Tomatoes
Not only do tomatoes taste amazing and make almost any dish better but they are also great for your heart health too. They contain lots of good antioxidants which can prevent oxidization and lower your risk of heart attack or stroke. This is one reason why the Mediterranean diet is often touted as being the best for your heart – they eat a lot of tomatoes and leafy greens and that is why you tend to see much lower levels of heart disease in Mediterranean countries.
Leafy greens
Leafy green vegetables, such as kale and spinach are high in vitamins Kand nitrates, amongst other things, which means they are really good for the heart.
Vitamin K, in particular, is really important because it helps to promote correct blood clotting and can help to keep your heart healthy too.
Nitrates are also important because they can reduce blood pressure, improve cell function in the blood vessels and even prevent artery stiffness too.
If that’s not a good reason to fix yourself a healthy big salad right now, I don’t know what is!
Fatty fish
Fatty fish is not everyone’s cup of tea, but if you do like it, then eating it a few times a week could have a very positive impact on your heart health.
Fatty fish like salmon is so good for our heart health because it is packed with omega-3 fatty acids which have been shown to be protective against heart disease and arrhythmia.
Some studies also show that it is able to reduce blood pressure, lower cholesterol levels and extend longevity of life. It can help with depression too and since distress and depression can make it more likely that you will suffer from heart issues in the future, this is something that you should take very seriously.
Berries
Berries are very high in antioxidants, which makes rhythm perfect for eating when you want to take better care of your heart.
The biggest star in berries are the anthocyanins, which have been shown to protect the body and heart from inflammation and oxidization which can make heart disease more likely.
Not only that, but studies have also found that eating 2.5 portions of strawberries if you are obese can lower your cholesterol levels and improve your insulin resistance, which is really helpful for good heart health and diabetes too.
Walnuts
Walnuts are not to everyone’s taste but if you do lie them, start adding them to your trail mix or breakfast cereal immediately, Why? Because walnuts are a rich source of nutrients like magnesium and copper as well as fiber.
Adding a handful of walnuts to your diet a few times a week could help you yo lower your levels of bad LDL cholesterol significantly, which will put your arteries under less strain and helo your heart to stay healthy.
Dark chocolate
You might think that heart-healthy eating means not having any treats, but you would be dead wrong. You see, dark chocolate is really very good for your heart health, so it is fine to eat a square or two every day if you are looking after your ticker.
Rich in antioxidants, dark chocolate has been found to prevent against stroke, coronary heart disease, and diabetes amongst other things. Try to choose a bar with a minimal amount of sugar for best results.
If you add more of these foods to your daily diet, take a little more exercise and watch your consumption of salt, fat, and other heart disease triggers, you will have one of the healthiest hearts around, and what’s more, you will enjoy eating your healthy dishes a whole lot more too! Healthy food can be just as good, and when you know it is doing your heart good, it is even better.
