Cardiovascular diseases are so common these days that they are a serious concern for everyone. They are due to some reasons such as stress because of work and personal life, leading an inactive lifestyle, lack of doing any exercises and also because of bad eating habits. Heart diseases can also be due to high cholesterol levels and blood pressure in our body. Exercising alone is not sufficient in order to keep our heart healthy but one needs to eat the right kind of foods too along with some exercise and an active lifestyle. Here are some foods to eat for us so that our heart remains healthy and are good for the heart too. They are as follows:
Green leafy vegetables are best foods to prevent heart attack and stroke
Green leafy vegetables are very healthy to eat and they also lessen the chances of getting cancer and heart diseases to a great extent. Greens like spinach, radish leaves, lettuce and fenugreek leaves must be eaten in plenty to avoid or prevent these diseases. Green leafy vegetables are very low in fat content and calories and are high in dietary fiber. They also contain some important minerals like calcium, potassium, magnesium, folic acid which help in functioning of the heart. Hence, if we eat at least one serving of green leafy vegetables, the risk of getting heart diseases can be cut down by eleven percent. We must choose recipes that have vegetables or fruits as the main ingredients such as some vegetable fry or even mix them with our salads.
You want to better heart health? Try Oats
Oats are the best breakfast you can eat as it is considered as the healthiest foods. They make you feel energetic and full and are great for the heart too. Oats contain beta glucan, a soluble fiber that aids in lowering our LDL (bad cholesterol) levels in the body. Hence, it is worth eating oatmeal for our breakfast or have some oatmeal cookies or oatmeal bread in order to gain the benefits of this healthy cereal.
Whole grains in your diet to avoid heart disease
All whole grains are considered as healthy for the heart including millets, pulses, beans, wheat, barley etc as they contain important vitamins and natural fibers. They also contain large amounts of iron, magnesium, many anti oxidants and Vitamin E. if we eat whole grains regularly, we can be assured that they help in reducing our blood pressure too. Whole grains can be added to our diet in the form of ground flaxseeds. Flaxseeds are rich in fiber and Omega 3 fatty acids that can help lower our total blood cholesterol. You can try grinding them in a food processor and add a tea-spoon into your cereal, soups, yogurt, and apple sauce and so on.
Soy Protein for maintaining a healthy heart
Soy means soybean curd and this is available in the market in the form of soya granules, soya chunks etc. Soy is considered as a healthy alternative for red meats which are very high in their fat content, they also increase the LDL levels and saturated fats and all these are not good for the heart. Hence, we must start taking soy in some form or the other and include them in our daily diet such as gravies, parathas, and soups and so on.
Olive Oil is a heart health products
Olive oil is considered as one of the healthiest oils available today and is considered as the best oil for the heart. Olive oil must be taken daily in our diet as it aids in lowering the LDL levels in our body (bad cholesterol), anti oxidants and monounsaturated fats which are good for our heart. Extra virgin olive oil is the best for your heart as it has polyphenols that gives the maximum benefits for our overall health. Hence, we must use some olive oil by putting on our salad as a dressing and avoid eating mayonnaise or other dressing that is high in fat. However, to reap the best benefits start substituting your normal cooking oil for olive oil and see the difference in your health.
Foods good for heart health include Tomatoes
Tomatoes are good sources of important vitamins and they also help in purifying the blood. If we consume tomatoes regularly, they also lessen the chances of getting heart diseases. They also prevent the chances of getting hemorrhages because of the presence of Vitamin K. hence, tomatoes can be eaten raw as salads or put in sandwiches, soups or in our curries or in tomato sauce.
Apple is a best food to avoid heart attack
Apples contain quercetin which is a photochemical having anti-inflammatory properties. They also aid in preventing the clotting of blood. Hence we must eat apples on a regular basis either for breakfast in our cereals or even as a snack when we feel hungry.
Include Almonds in your best heart diet
Almonds when eaten in moderation help in lowering our cholesterol levels and the risk of getting heart diseases. They contain Vitamin E and Vitamin B17 and certain minerals such as iron, zinc, magnesium. They are also an excellent source of monounsaturated fats.
Red wine is healthy for your heart
When red wine is taken in moderate amounts, it is good for the heart as it contains resveratrol which is a very powerful antioxidant. It also has flavonoids and so we must drink this instead of taking other hard alcoholic drinks which are very high in sugars.