All of us like to eat our favorite foods like pizza, pasta, sandwiches and more. Sounds tempting and delicious? it will satisfy your heart but will it help your heart? Diet has a big effect on heart health and can affect the risk of heart disease. Eating a balanced diet with the correct amount of calories and fat is important for heart health, and certain foods are especially appealing in this regard due to their nutrient profiles. In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease. The American Heart Association suggests a diet rich in fruits and vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts.
Here is the list of 10 foods that your heart will love
1. Leafy Green vegetables:- Leafy greens including spinach, kale, and collard greens are known for their high nutrient, mineral, and antioxidant content. They're particularly high in vitamin K, which protects your arteries and promotes healthy blood clotting. They're also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels
2. Red Appels:- Apples have been related to a reduced risk of Heart disease. This is because they contain several compounds that help with a variety of heart-related issues. Apples are high in soluble fiber, which can help to lower bad cholesterol. Polyphenols, which are known for their antioxidant properties, are also present. One polyphenol, in particular, flavonoid epicatechin, can aid in blood pressure reduction.
3. Whole Grain:- Whole grains include all three nutrient-rich parts of the grain: germ, endosperm, and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa. Compared to refined grains, whole grains are higher in fiber, which may help reduce "bad" LDL cholesterol and decrease the risk of heart disease
4. Tomatoes:- Lycopene, a natural plant pigment with strong antioxidant properties, is abundant in tomatoes. Antioxidants aid in the neutralization of harmful free radicals, preventing oxidative damage and inflammation, both of which can lead to heart disease. Lycopene deficiency has been attributed to an increased risk of heart disease and stroke. So it's good to add few more tomato slices to your diet.
5. Almonds:- Almonds are high in nutrients, with a long list of vitamins and minerals that are essential for heart health. They're also high in monounsaturated fats, which are good for your heart, and fiber, which are two essential nutrients that can help prevent heart disease.
6. Dark Chocolate:- Yes this one is a mouth-watering diet addition. Dark chocolate is high in flavonoids, which are antioxidants that can help improve heart health. Interestingly, consuming chocolate has been linked to a lower risk of heart disease in some studies. According to one major report, people who ate chocolate at least five days a week had a 57 percent lower risk of coronary heart disease than people who didn't eat chocolate.
7. Walnuts:- Walnuts are high in fiber as well as micronutrients such as magnesium, copper, and manganese. According to studies, including a few servings of walnuts in your diet will help protect you from heart disease. Walnuts can lower "bad" LDL cholesterol by up to 16 percent, lower diastolic blood pressure by 2–3 mm Hg, and minimize oxidative stress and inflammation, according to one study.
8. Avacodas:- Avocados, like olive oil, are high in monounsaturated fatty acids, as well as vitamins and phytochemicals that function as antioxidants to protect your heart (and other organs).10 Oleic acid, the monounsaturated fatty acid contained in avocados, is known for reducing inflammation in the body, especially in the heart.
9. Garlic:- Garlic has been used as a natural remedy for several ailments for decades. Garlic's potent medicinal properties have recently been verified by science, which has discovered that it can also help enhance heart health. This is due to the presence of a compound known as allicin, which is thought to have a wide range of medicinal properties.
10. Green tea:- Green tea has been associated with several health benefits, from increased fat burning to improved insulin sensitivity. It's also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart. According to one review of 20 studies, a higher intake of catechins was associated with significantly lower levels of LDL and total cholesterol.
The list of food that is good for your heart doesn't end here. The List goes on and on and many of them are basic home products that are in your kitchen most of the time. We all want to live a healthy and long life why not take a step towards it. One beat at a time