Heart-Healthy Foods List – Maintaining heart health is important to avoid various deadly diseases such as coronary heart disease (CHD) or heart attack.
There are a number of ways that can be taken to maintain the health of the vital organs. One of the easiest ways is to eat food to healthy the heart.
Heart-Healthy Foods To Eat
Here’s a selection of the foods:
Salmon
Salmon may be the top food for heart health because it is rich in omega-3 fatty acids.
Omega-3 is a healthy fat that can reduce the risk of heart rhythm disorders and lower blood pressure.
Salmon can also lower triglycerides and reduce inflammation.
The American Heart Association recommends consuming two servings of salmon or other oily fish a week.
Tuna
Tuna is one of Heart-Healthy Foods to eat, Cheaper than salmon, tuna also has omega-3s. Albacore (white tuna) has more omega-3s than other tuna. Try grilled tuna steak with dill and lemon. Also get omega-3s from the following other sources of mackerel, herring, trout, sardines, and anchovies. Choose tuna packed in water, not oil, to keep it healthy.
Nuts
Nuts are one of the foods with a high phytonutrient content. In addition, nuts are also rich in fiber and water content, thus making you full quickly. This can prevent you from consuming a lot of calories. It also contains antioxidants, which can prevent cell damage due to exposure to free radicals.
Soybeans, Edamame, and Peanuts
Another healthy type of food that is good for the heart is the one rich in protein. In addition to animal proteins from fish, plant proteins from soy processed products are no less good, e.g. Tofu, tempeh, and soybeans.
According to the American Heart Association, soybeans contain isoflavones, an antioxidant substance that resembles the hormone estrogen and serves to lower the risk of cardiovascular disease, especially in postmenopausal women. Not only from soybeans, isoflavone content can also be obtained from peanuts and edamame.
Whole Grains
Whole grains such as wheat, brown rice, and corn consumed as the main sources of carbohydrates, it can lower the risk of heart disease, diabetes, and obesity. This is because grains have protein, fiber, antioxidants, B vitamins, and minerals such as iron, zinc, and magnesium.
Apple
Eating 1-2 apples per day is believed to reduce the risk of heart disease. Apples effectively reduce bad cholesterol in the body and help regulate blood sugar. This is because in addition to containing phytonutrients, apples also contain another compound that is good for the heart, namely epicatechin. This substance is a compound rich in antioxidants and it can help reduce blood pressure.
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Spices
The next healthy food for the heart is spices. When you add spices to a dish in lieu of salt, you’ve made the right choice for the heart. Spices add flavor without adverse effects. Adding lots of non salt seasoning is a delicious way to heart healthier.
Garlic
Garlic is known not to affect blood pressure, so it can be consumed frequently. Garlic can also replace salt to add a savory taste to the food. This is good for heart health, as the more salt consumption the higher the risk of developing high blood pressure, which can trigger heart disease and stroke.
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Green vegetables
Green leafy vegetables such as spinach, kale, mustard, are rich in vitamins, minerals, and antioxidants. These vegetables are a source of vitamin K that helps protect arteries and blood clots.
Green vegetables are also shown to contain nitrates that can reduce blood pressure, arterial stiffness, and improve the function of cells lining blood vessels.
Berries
Various berries such as strawberries, blueberries, raspberries contain nutrients that are good for heart health.
Berries are rich in antioxidants such as anthocyanins, which can protect the heart against oxidative stress and inflammation. Studies show that eating lots of berries can reduce some risk factors for heart disease.
Thank you very much for reading Heart-Healthy Foods List, hopefully useful.
