Cardiovascular diseases are becoming more and more common nowadays and thus a matter of concern. The more increase in the number of heart patients is due to a sedentary lifestyle, unhealthy foods, stress, and work pattern. Heart diseases are mainly caused due to high cholesterol and blood pressure. To keep your heart healthy you should take a heart-healthy diet along with physical exercise. You should consume healthy foods. I am giving a list of the heart-healthy diet which you should consume to keep your heart healthy.
Foods that should be included in the heart-healthy diet plan –
Green leafy vegetables –
Green leafy vegetables are extremely essential to keep your heart healthy and are essential elements in a heart-healthy diet. Spinach, Lettuces, Arugula, Chard, Broccoli, fenugreek, radish leaves are some which you can include in your diet. Green leafy vegetables have extremely low fats and calories but rich in fiber. They are rich in calcium, magnesium, folic acid, and potassium. These ingredients are very good for keeping the heart healthy. Medical researches have shown that by consuming leafy vegetables daily you can reduce the risk of heart disease by 11%.
The other healthy food which we are going to discuss is oats. It is a very good and healthy breakfast option. It is also very good for your heart eating this will make you feel full and enthusiastic. Oats contain a soluble fiber called beta-glucan which is very helpful in controlling the bad cholesterol in the body. To keep your heart healthy take oatmeal breakfast and stay healthy.
Whole grains –
The next heart-healthy food is whole grain. Barley, wheat, millet, pulses, beans are some examples of whole grains. They are rich in fiber and vitamins. Whole grains contain iron, vitamin E, magnesium, and a lot of anti-oxidants. Consuming whole grains daily will reduce your blood pressure thus assisting your heart health.
Soy protein –
Soy is mainly a soybean curd. You can easily obtain them from the market in various forms like soya mince and soya chunks. You can substitute soy for the red meat which is bad for the heart as it is high in fats and it also increases the LDL cholesterol and saturated fats. Including soy in your diet can largely benefit for the heart.
Olive oil –
Olive oil works like a miracle for the health of the heart. Including olive oil, in the heart-healthy diet will benefit you in lowering the bad cholesterol in the body. Moreover, olive oil is packed with monounsaturated fats contains a lot of anti-oxidants which are very good for your heart. Extra virgin olive oil contains polyphenols and provides a health benefit even greater. Instead of unhealthy mayonnaise and high-calorie dressings, dress in your salad with some olive oil or better still, replace your cooking oil and see the difference.
The next food is very easily available in the markets it is the tomatoes. It is very beneficial to the heart as it is rich in vitamins and acts as blood cleansers. You can keep away the heart disease by regular consumption of tomatoes. Due to vitamin K in tomatoes, it is helpful in preventing the hemorrhages. You can consume tomatoes in a variety of forms such as raw, cooked as vegetables, or ketchup.
There is a saying ‘An apple a day keeps the doctor away’ is perfectly true. Apples contain quercetin which is a photochemical containing anti-inflammatory property. Apple aids in the health of the heart by reducing the risks of forming blood clots in the veins. It is very essential to include apples in a heart-healthy diet to keep your heart strong
Almonds are known to reduce cholesterol in the body and cardiac diseases when consumed moderately. They include B17, E, and other minerals, such as magnesium, iron, zinc, as well as a good source of monounsaturated fat. You can consume almonds due to its rich source in vitamins and minerals and stay away from heart problems.
Red wine –
Red wine can be very good for the heart if it is drunk in moderation as it contains a powerful antioxidant called resveratrol. Also, flavonoids are present in red wine. Instead of consuming hard alcoholic drinks which are high in sugars and dangerous to health you can have red wine in a small amount to keep your heart healthy.
Finally, these foods can help in gaining a sound and healthy heart.
Also, Read –Foods That Lower Blood Pressure Secrets