Health

10 Best Foods to Improve Heart Health

Heart disease-related deaths are still on the rise with some signs of this killer monster going undetected. The result is an upswing in sudden and tragic deaths. However, the good news is that we have the power to dictate our lifestyles. Therefore, we can help to avert lifestyle-related heart diseases; and consuming a healthy diet isone smart practice to improve heart health.

In fact, when blended with regular exercise and knowing the silent heart attack symptoms, healthy foods can drastically improve your heart’s health and reduce the chance of dying from a heart attack.

10 FOODS TO IMPROVE HEART HEALTH

Avocado

Avocados are fruits rich in monounsaturated fats—which are essential for the management of cholesterol level in the blood. Therefore, they are a healthy food that can keep a stroke or heart attack at bay.

Note that avocados are also rich in potassium; which is crucial for the proper functioning of the heart considering its vital role in the electric signal functioning of the myocardium (the heart’s middle thick muscle layer).

Consider adding avocados to your daily diet for a healthy heart.

Almonds

Almonds are fiber-rich and contain monounsaturated fats. Both of these factorsaid in the prevention of heart disease.

However, in case you’re considering adding it to your diet (and maybe you’re on a weight loss mission), ensure you moderate your intake. Why? Other than the high nutrient contents, almonds also contain high amounts of calories which can sabotage your weight loss goals.

Leafy Green Vegetables

Leafy green vegetables are a good source of vitamin K, and of course other vitamins as well. Vitamin K is responsible for the proper functioning of the arteries thus aiding the blood clotting process.

The rich minerals found in these green leafy vegetables also help to enhance arterial flexibility. And, the do an amazing job of ensuring that your blood pressure is maintained at the normal level.

Consider incorporating leafy green vegetables into your daily diet for improved heart health.

Salmon and Fatty Fish

Salmon and the other fatty fishes like tuna and sardines are rich in omega-3 fatty acids; which are vital when it comes to the management of heart disease-related risk factors like cholesterol and blood pressure.

The omega-3 fatty acids are known to reduce cholesterol levels and blood triglycerides. These also work well in the regulation of your blood pressure.

Whole Grains

These include oats, barley, brown rice, and many other types of whole grains. Whole grains are rich in fiber and thus help to clean up the excess cholesterol in your blood. This then reduces your chances of experiencing a heart attack.

Be sure to add them to your daily breakfast diet for a healthy heart.

Berries

This includes the raspberries, strawberries, blueberries, as well as the blackberries.

Berries are low in calories and contain antioxidants. These can help to protect you against heart conditions brought about by oxidative stress (which is known to cause chronic inflammation, thus leading to chronic heart diseases).

Consider eating berries as they reduce your chances of exhibiting the risk factors always associated with heart diseases

Dark Chocolate

Despite its high contents of sugar and calories, dark chocolate contains antioxidants; which are crucial to your heart’s health.

Consuming dark chocolate lowers your risk of developing serious heart conditions like the coronary heart disease. However, moderate your intake considering its high calories contents—which can obviously work against your weight loss plan.

Potatoes

Potatoes are rich in potassium—which is vital in lowering your blood pressure. They also contain fiber to keep on fighting against heart disease. Do note that you should skip fried potatoes which add unhealthy fats to your diet. Also, they are calorie and carb-filled, so restrict your portion sizes.

Green Tea

Green tea contains antioxidants (catechins and polyphenols) which are responsible for the protection of your cells.Daily intake of green tea can help reduce your chances of having a stroke or the cardiovascular disease.

Legumes

They include beans, peas, and lentils. Legumes are rich in proteins and thus vital when it comes to controlling your blood sugar level.

The consumption of legumes is also highly recommended to people suffering from diabetes—owing to the crucial role of lowering blood sugar level. This eventually helps to prevent any heart disease. Replacing meat with legumes four times weekly will have a significantly positive impact on your heart health. 

The Takeaway

Research studies have linked the ever-growing heart problems to the lifestyles we live; which is especially anchored on the diet we feed on.Remember what you eat can greatly affect your general health—and specifically your heart’s health.

Consider the above healthy food options to ensure you stay safe and free from heart problems.

Meet the Author: Maureen Abuor is a freelance content writer. She regularly contributes to Fifty Plus Fab. She loves writing to share tips about wellness and strives to keep herself and her family well.

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