Your heart is your life force. Keep it healthy and operational by eating the right foods and making smart lifestyle choices. While eating a wide range of nutritional foods is great for your entire body, there are specific foods that directly benefit heart health.
The heart supplies blood to the entire body, through the operation of ventricles, aortas, valves, arteries, and veins. Diseases such as high blood pressure, increased LDL (bad cholesterol) levels, and obesity interfere with the heart’s performance. In order to achieve optimal functioning, the human heart requires a source of heart healthy foods on a daily basis.
Five Heart Healthy Foods That You Must Add To Your Diet
Here is a quick list of heart healthy foods that can help you stay in excellent health.
This fish is high in omega-3 fatty acids, which help maintain blood pressure levels and minimize blood clotting. Consuming only two servings of salmon per week can reduce your chances of a heart attack by one third. That’s great news if you‘re a non-vegetarian! If you’re a vegetarian, do not despair. There are some healthy options for you too. Just read on.
This popular breakfast cereal is high in fiber, omega-3 fatty acids, and nutrients such as calcium, potassium, and folate. The fiber content in oatmeal reduces LDL levels and prevents the formation of plaque within the arteries. Eating just one serving of oatmeal per day will substantially reduce your cholesterol levels within a month.
According to a 2008 research study published in The American Journal of Lifestyle, consuming oatmeal reduces total cholesterol levels, without affecting HDL (good cholesterol) levels.
Almonds and Walnuts
These two nuts are rich sources of omega-3 fatty acids as well as fiber, monounsaturated fats, and polyunsaturated fats.
A study conducted by the Harvard School of Public Health found that in a population of 4,000 people, consuming nuts twice per week reduced the chances of a second heart attack by 25 percent.
Legumes like lentils, chickpeas, and red kidney beans are packed with soluble fiber, omega-3 fatty acids, calcium, and B vitamins. A diet that includes legumes not only reduces blood pressure, but also helps lower cholesterol levels.
Cranberries, blueberries, strawberries, blackberries, and raspberries are potent sources of carotenoids, flavonoids, Vitamin C, and folate. Having regular servings of berries can protect you against several types of cancers and reduce the risk of heart disease as well.
Ensure that you add these foods to your meal plan. With these amazing heart healthy foods in your diet, you’re sure to notice a marked improvement in your energy levels and overall health.