10 Superfoods for Your Heart

To remain healthy it is essential to protect your heart and blood vessels. It is true that regular exercise is good for your heart but when it comes to having a strong, healthy heart; you need to eat properly. According to various studies it has been found that up to 70% of heart disease cases are preventable with the right food choices. In fact, by eating the right kind of foods you can even reduce your risk for atherosclerosis (the hardening and narrowing of arteries), a common cause of heart attack and stroke.

 

There are many healthy foods that you can include into your daily breakfast, lunch, and dinner to keep your heart functioning properly. A heart-healthy diet is one that does not include sodium, unhealthy fats, and bad cholesterol and is rich in lean protein, whole grains, fruits, and veggies.
Here are top 10 Superfoods for Healthy Heart.

1. Salmon

   Salmon is one of the top foods for heart health as it contains good amount of omega-3s EPA and DHA. T Omega-3 fatty acids lower the risk of rhythm disorders and reduce blood pressure and keep clotting at bay. At the same time salmon can even lower blood triglycerides and reduce inflammation. When it comes to salmon try to eat wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals. The American Heart Association recommends two servings of salmon or other oily fish a week to reduce your risk of dying of a heart attack by up to one-third. You can enjoy grilled or baked salmon and even include them in your pasta, soup or salad. Along with salmon, you can also consume other oily fishes like mackerel, tuna, herring, and sardines for a healthy heart.

2. Oatmeal

   Oatmeal is also good for your heart as it contains a good amount of omega-3 fatty acids, magnesium, potassium, niacin, calcium and soluble fiber. Regular consumption of oatmeal can lower levels of LDL (or bad) cholesterol and help keep arteries clear. At the same time oats in all forms are good for people with diabetes also. When it comes to oatmeal try to eat only the plain and non-processed kind and avoid the instant and flavored oats. You can start your day with a steaming bowl of oats and enjoy oat based snacks throughout the day.

3. Black Beans

   Black beans contain B-complex vitamins, niacin, magnesium, omega-3 fatty acids, calcium and soluble fiber which are good for the heart. All these nutrients help control both cholesterol and blood sugar levels. At the same time by eating black beans you get to add protein to your diet without consuming the unwanted cholesterol found in meat. Health experts recommend eating four or more servings of black beans per week to decrease the risk of heart disease. You can add black beans to your soup or salad to give it a nutrient boost.

4. Red Wine

   A glass of red wine daily can hugely improve “good” HDL cholesterol level which is important for the heart to function properly. Red wine contains resveratrol and catechins which are antioxidants that provide protection to the artery walls. Resveratrol can also help prevent cancer. When it comes to consumption of red wine it is advisable not to exceed one drink a day for women; one to two drinks for men. Also red wine may cause problems for people taking aspirin and other medications.

5. Extra Virgin Olive Oil

   This oil, made from the first press of olives, is especially rich in heart-healthy antioxidants called polyphenols, as well as healthy monounsaturated fats. The extra virgin olive oil also contains higher levels of “good fat” that is considerably healthier for your heart as compared to various vegetable oil and its cholesterol-inducing “bad” fats. Regular consumption of extra virgin olive oil can help lower cholesterol level and protect blood vessels. You can use extra virgin olive oil for salads, on cooked veggies, with bread. You can use extra virgin olive oil for cooking.

6. Dark Chocolate

   Dark chocolate can also reduce various cardiovascular diseases. Always choose dark chocolate that is at least 70% cocoa, the ingredient responsible for making chocolate a good food for your heart. Flavonol, a kind of flavonoid present in cocoa, helps lower blood pressure, improves blood flow to your heart, reduces the free radical damage that can increase LDL which is not good for your heart. You must consume a small piece of dark chocolate daily to lower blood pressure level and to improve the functionality of your heart.

7. Chia Seeds

   Chia seeds are a nutrition powerhouse and they offer maximum nutrition and minimal calories. Just a spoonful of chia seeds helps reduce bad cholesterol and aids in the reduction of plaque buildup and thus chia seeds is good for your heart. It also helps lower blood pressure and triglycerides. Chia can be eaten by the spoonful, blended into smoothies, or stirred into soups, and it also makes a great salad or yogurt topper.

8. Blueberries

   Blueberries contain a good amount of beta-carotene and lutein (carotenoids), anthocyanin (a flavonoid), ellagic acid (a polyphenol), vitamin C, calcium, magnesium, potassium and fiber. Along with blueberries you must also eat cranberries, strawberries and raspberries for healthy heart. All these healthy nutrients support heart health. People who consumed at least one serving of blueberries per week were 10% less likely than those who ate no blueberries to develop high blood pressure. You can add fresh or dried blueberries to cereal, pancakes, or yogurt.

9. Oranges

   Oranges contain beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids), potassium, folate and fiberb which are heart healthy nutrients. Orange also contains vitamin C, a potent protector against stroke by improving blood flow to the heart. This sweet, juicy fruit helps control blood pressure and improve the functionality of blood vessels function. It also reduces artery inflammation. You can eat oranges as a fruit or drink orange juice. You can even enhance their natural sweetness with cinnamon and lime juice, instead of sugary toppings.

10. Walnut

    Walnut contains a good amount of omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats, all of which promote healthy hearts. A small handful of walnuts a day may lower your cholesterol and reduce inflammation in the arteries of the heart. It also reduces the risk of diabetes. Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes. Try to eat unsalted walnuts as healthy snacks in between meals to enjoy its health benefits.