15 Foods for a happy and healthy heart!

A healthy heart is a secret behind a healthy life! Are you suffering several heart problems past some time? Do you wish to manage chronic diseases with natural ingredients? Heart attacks are getting significant amongst lower age groups due to the chemical-based foods and unhealthy lifestyle that people practice.

Late-night munching, fried snacks, party binging, and obesity are a few top reasons for increased cholesterol and blood pressure levels that might end up in a fatal stroke. How can you escape this traumatic condition? Swap some diet choices and replace them with some healthy stuff. Why not opt for something that brings health and taste on a single platter?

Top 15 foods that would ensure a healthy-heart are as follows:

• • Whole Grains- Say to processed grains and switch to healthy whole grains that lower your heart disease risk. Rich in antioxidants, phytosterols, and phytoestrogens, these grains manage your cholesterol levels and regulate better blood flow to the heart.
  • Avocados- Also known as ‘Magical fruit,’ is a tasteful delight that you can consume in multiple ways such as smoothies or spreads. It is full of monounsaturated fats and rich in potassium, which are the vital factors for lowering blood pressure and reducing heart attacks. Besides, they are also packed with several vitamins and healthy fibers. Eating avocados can also restrict metabolic syndrome that is a significant cause of heart diseases.
  • Salmon and Fatty Fishes- Adequate consumption of salmon fish, like two servings a week, results in lowering the risk of heart diseases. Fish with high oils like tuna are a rich source of omega-3 fats that reduce triglycerides, which leads to heart problems.
  • Yogurt- Relishing 2 or 3 servings of fresh yogurt a week not just boosts your digestive enzymes but also gives a significant help in regulating blood pressure levels. It is a wonder food for a healthy gut and a healthy heart.
  • Green leafy vegetables- Since years, people worldwide believe and stick to the magic of green leafy vegetables and their effects on heart diseases. They reduce the risk of heart disease by 4 % and have high fiber content that keeps you fuller for long. Veggies like lettuce, spinach, cabbage, and kale help revive heart health, resulting in a lower risk of heart diseases.
  • Beans- Beans are an excellent source of nutrition that pertains to soluble fibers and flavonoids which prevent immediate heart stroke. You can find a similar set of nutrients in red wine, chocolate, and berries. Plus, you have many options to relish like kidney beans, fava beans, black beans, cranberry beans, lentils, and chickpeas.
  • Nuts- Nuts have a very low level of saturated fats and are a boon to coronary disorders. Eat the right amount of almonds, pecans, hazelnuts, walnuts, and peanuts for at least 4 days a week and get the heart benefits.
  • Dark Chocolate- Recently, chocolate’s connection to a healthy heart gives many people a reason to munch on their favorite delicacy. Cocoa content in it comprises flavonoids that aid in repairing cell damage and favors controlled blood pressure levels. It is a tasty and healthy package of fibers, minerals, and many other powerful antioxidants.
  • Tomatoes- An excellent source of vitamin A and C are fibers and potassium which you can find in tomatoes. Lycopene content in it is immensely helpful that works with other minerals and vitamins to prevent heart disease. It is advisable to consume cooked tomatoes as it increases its lycopene content.
  • Apples- You can reduce the intensity of many cardiovascular and coronary heart disease with regular apple consumption. Health benefits of apples are prominent for ages, and it is a great option to control heartburns and inflammation. The pectin content in apples also lowers cholesterol levels and releases a good amount of vitamin C.
  • Berries- If you want to work on adequate ‘HDL’ cholesterol levels, and reduce the chances of high blood pressure, consume a small cup of mixed berries daily. You can change flavors with mouth-watering options like red raspberries and blueberries. The nitric oxide content in these berries aids in the relaxation of your blood vessels that helps in maintaining blood pressure moderately.
  • Pomegranates-It is wonderful in looks as well as for heart health. A punch of polyphenols and anthocyanins that you find in this red fruit is full of antioxidants. Consume it raw or in juices for the magical heart-related benefits.
  • Olive Oil- It is the best cooking oil as it lowers blood pressure and helps prevent blood clots. Researchers believe the oleocanthal compound in this oil owns anti-inflammatory properties that help retain the healthy weight and control the risk of heart diseases.

  • Green Tea

    Sip on a few cups of green TeaTea after lunch and dinner for hearty benefits. Green TeaTea comprises of catechins that reduce LDL levels and improves heart health on the whole.

  • Coffee

    Are you a coffee lover? Now, you have an added reason to brew on your favorite cuppa that has excellent heart health benefits. As per research, coffee drinkers are less prone to heart failure or stroke than those who do not drink it. However, do not take the leverage of sipping a sweet and creamy coffee cup as it might shoot up your calorie count.

Summary

Moderate proportions and timely intake of all the above stated 15 foods can work surprisingly on your heart health. Incorporating various ingredients in your food list ensures that you have an excellent and required intake of nutrients, healthy fats, and antioxidants to cope with chronic disorders. Now effectively maintain your cholesterol levels and blood pressure count by changing the food patterns and adding a few more healthy stuff to your diet. All of this is important as a healthy heart can impart you a happy living to treasure the most wonderful gift of ‘Life’!