Foods for a Healthy Heart: The Must Have

Your heart is one such organ that keeps you alive and has been pumping away since the moment you were born. So naturally, you need to keep it healthy, so that it runs well! And for that, a proper diet is what you should follow. Now foods with high cholesterol and fats can turn out to be very harmful to your body. Junk food, alcohol and smoking can cause much harm as well.

Here are a few food items you can start incorporating into your diet:

Wild salmon
You can bake it, boil it or grill it. Not only is it tasty, but it also contains omega 3 fatty acids that are great for improving your metabolic rates. They can help you stay away from any heart diseases. It is very rich in compounds like selenium that are very rich in anti-oxidants. They boost the cardiovascular activity and are the perfect food for healthy heart.

Sardines

Sardines are small fishes with spines that are also loaded with a lot of omega 3 fatty acids. It tends to increase the body’s good cholesterol. It also tends to decrease the chances of a heart attack especially for those who have already had a heart attack previously. However, try to stick to fresh sardines than buying the canned ones.

Walnuts
These nuts are full of omega 3 fats and they qualify as the best food for healthy heart. They are also rich in fibers, folate, and vitamin E.  You need to eat them unsalted, however. They are also one of the best foods for patients with diabetes.

Almonds
These are crunchy nuts that contain almost all properties that walnuts do and act as alternatives for those who do not find walnuts suitable for their taste buds. Try to eat them raw.Avoid salty and buttery-varieties as they are the best food for healthy heart.

Chia seeds
Just a spoonful of this seeds contain around sixty calories and is rich in omega 3 fatty acids. What makes them a great food for healthy heart is that you can mix them up with any food item you want and you do not have to worry about whether or not they taste good.

Oatmeal
Oatmeal is highly beneficial for reducing the amount of cholesterol in the body. However, it is only helpful if you have bland oatmeal and do not mix it with any salty or sweet flavors. Do not drench it in sugar or buy ready-to-cook flavored oatmeal.

Blueberries
Blueberries are very healthy and are super rich in resveratrol, which is a powerful antioxidant. They help in preventing all kinds of coronary diseases, and you can put them in your oatmeal or yogurts or drink them as a smoothie.

Dark chocolate
Dark chocolate not only reduces your lust for a sweeter chocolate but it is also very good for your health if taken in moderation. It contains cocoa, which helps in lowering the blood pressure and relaxing your veins. It also helps in increasing the blood flow. However, while purchasing it, make sure that there are no saturated fats or palm oil additives in it.

Raisins
Raisins help in reducing high blood pressure. A handful of raisins a day is a great form of healthy food for healthy heart. Raisins are packed with potassium. It helps to lower the amount of hypertension, and it also boosts the immunity with the help of the antioxidants it carries.

Broccoli
This is one of the best foods, and a must have food for healthy heart and one of the healthiest among all the greens. It is high in fiber, low in cholesterol and contains huge amounts of anti-oxidants.

Brussel sprouts
It helps in reducing inflammation in the body especially in the cardiovascular system. Its biggest benefit is that it improves the blood vessel health.

Cauliflower
Cauliflower is rich in antioxidants and is full of fibers. It contains allicin that is a component of garlic. It helps lower the risk of a heart attack and also reduces the amount of cholesterol present.

Yams
Yams are a great source of vitamin C. They are also rich in iron and help to reduce the blood pressure. Do not remove the yam skin as these too are rich in nutrients and very healthy for the heart.

Whole grains
Try to avoid grains that are refined. Also, make sure that you are not taking gluten-rich grains like bran and rice since they can clog the arteries.

Apples
Never peel an apple before you eat it. The apple as a whole is a very healthy fruit, and apple in every way is the best of all foods for a healthy heart. They contain pectin that blocks all cholesterol accumulation and sweeps it out to clear the passage

Oranges
Oranges are yet another rich source of pectin. They are full of flavonoid that helps to lower the blood pressure. It also reduces the inflammation in the arteries. Oranges are also rich in hesperidin that is a plant chemical that circulates the blood properly.

So,your regular diet must be the right combination of healthy carbohydrates, lean proteins, good fats, vitamins, minerals, and ample dietary fiber.

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