Your heart is a finely calibrated device. You need to give it the right fuel to heart to keep it going in peak shape. And that means choosing a balanced diet. A lot of things you should do to help keep your heart safe and healthy.
You should plan an annual check-up, regular workout, stop smoking, or take action to minimize stress levels in your life.
All of these things will affect heart health positively. However, one of the easiest improvements in lifestyle that can help the heart is to watch what you eat. Choosing the right nutritious foods will reduce the chances of heart disease, particularly coronary artery disease, which can lead to heart attack and stroke.
Here is a list of foods that are potentially effective in maintaining the heart at a healthy state:
Lentils, bean & peas
Rich in fiber, protein & antioxidant polyphenols, all of which have positive effects on the heart and overall health, beans, and potato, chickpeas, and lentils, also known as pulses or legumes, can all significantly cut back low-density lipoprotein ( LDL) or “bad cholesterol.”
Leafy Green Veggies
Leafy green vegetables such as spinach, kale, and collard greens are well known for their rich vitamins, minerals, and antioxidants. In particular, they are a great source of vitamin K that helps to protect your arteries and promote proper blood clotting.
Tofu is rich in protein. It’s also vegetarian. And it is packed with heart-protective nutrients, such as niacin, folate, calcium, magnesium, and potassium. Tofu is also known as “curd of the bean” because the curd consists of pressed soybean. Preparation is simple, and it can be part of nearly any meal.
Strawberries, blackberries, and raspberries are packed with nutrients that are vital for cardiac health. Berries are also abundant in antioxidants, such as anthocyanin that defend against oxidative stress or inflammation that leads to cardiac disease production.
Avocados are an ideal source of heart-healthy monounsaturated fats, which have been related to lower cholesterol levels and lower heart disease risks.
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Asparagus is a balanced veggie containing beta-carotene and lutein (both carotenoids), vitamins in the B-complex, folate, and fiber. Asparagus makes an outstanding side dish which is heart safe.
Omega-3 Fish Oils
People with heart disease are often advised to increase their omega-3 intake by eating fish; they lower the risk of irregular heartbeats and slow plaque development in the arteries.
Dark chocolate is rich in antioxidants, such as flavonoids, that can help to improve heart health. Consuming dark chocolate decreases the chance of developing heart disease.
Coffee & Tea
Tea and coffee contain catechins and flavonols, which can help to preserve the integrity of your blood vessels and can prevent the formation of blood clots. Especially green tea has antioxidant properties. Tea will lower the risk of heart attacks.
Nuts are full of protein, carbohydrates, vitamins, minerals, and antioxidants. Walnuts are also filled with omega-3 fatty acids, much like fish and flaxseeds, making them a heart-healthy snack.
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