Your heart’s health depends on what you eat and also on things you do in our everyday life.Taking care of your heart through healthy diet and lifestyle is very important to prevent heart disease. There are a lot of nutritious foods that can play a significant role in heart’s health and help get rid of cardiovascular disease. Some of them are:
Berries such as blueberries and strawberries are packed with resveratrol , flavonoids and anthocyanins, which are important antioxidants and useful in prevention of coronary disease. They dilate blood vessels and help in lowering blood pressure.
Flaxseeds are high in omega-3 fatty acids and fiber, which are known to improve hearth health. Omega-3 fatty acids help lower blood pressure, reduce artery inflammation and help maintaining heartbeat. The lignan compound present in flaxseeds protects the heart from atherosclerosis (hardening of the arteries) and reduces the amount of plaque build up in them. Flaxseeds are high in fiber, which reduces the amount of ‘bad cholesterol’ or LDL (Low Density Lipoprotein) and increases the ‘good cholesterol’ or HDL (High Density Lipoprotein) in the blood.
Beets provide nitrites to our blood and expand our blood vessels thus improving the blood flow. Beets are a good source of folate and betaine. Homocysteine, which can increase your risk of heart disease by causing artery-damaging inflammation. These nutrients act together to help lower the blood levels of homocysteine.
Nuts (walnuts, almonds, pecans, pistachios) are high in protein, fiber and healthy mono-saturated fats. Nuts are rich in arginine, which is an amino acid needed to make nitric oxide that relaxes constricted blood vessels and eases blood flow. Nuts also contain vitamin E, potassium, folic acid and good amount of fiber.
5. Green Tea:
Green tea is high in catechin and flavonoids, which are antioxidants. They provide many cardio benefits. They also help in hypertension. It keeps our arteries clear and prevent the buildup of harmful plaque. Green tea helps expand our heart artery and improves blood flow
6. Fish(Salmon, Tuna):
Salmon and tuna are very good source of omega-3 fatty acids, which lowers blood pressure and helps maintaining regular heart rate. These healthy fishes help preventing coronary disease. Omega-3 fatty acids also improve cardiac capacity during exercise.
7. Dark Chocolate:
Dark chocolate helps lowering blood pressure because it contains flavonoids. Dark chocolate improves blood flow to our heart. Dark chocolate can also reduce insulin resistance, which is common factor for diseases like heart disease and diabetes.
Apples contain pectin, which blocks absorption of cholesterol. and we know how bad is cholesterol for heart. Apples are high in fiber. Apples also help in reducing level of LDL(Low Density Lipoprotein), Which is considered to be bad cholesterol.
This food is very good for not only your heart but also for so many things. Broccoli is low in cholesterol and high in fiber. Fiber sweeps out cholesterol. It decreases level of LDL, which is bad cholesterol.
Oranges contain pectin, which blocks absorption of cholesterol. They are rich in flavonoids, which lowers blood pressure and reduces artery inflammation. They help in increasing blood flow to your heart.