Whether you are a healthy 30-something or a huffing-puffing pushing 60, your heart is what keeps you going. That’s why you must keep taking care of it, always. Tens of thousands of people across all age groups die from heart attack across the world every year. That’s why the ticker that’s at the core of your life needs more attention than you are probably giving it right now.
The good news is that in almost 80 per cent of the cases, heart attacks can be prevented by following a healthy diet and making the right choice of lifestyle factors. Those who have a healthy heart are usually the ones who hit the gym regularly and have a firm control of their smoking and drinking tendencies. However, the most important part of healthy living is having the right diet plan. Experts recommend eating specific types of food that can take care of the heart and decrease the risk of heart attacks.
1. Nuts
Eating nuts every day can reduce the risk of heart-related diseases by a large percentage. Nuts are rich in unsaturated fats. They improve the overall cholesterol ration by lowering bad cholesterol and improving the good one that’s good for your heart and body. Nuts contain Omega-3 fatty acids and amino acid that helps ease blood flow. Walnuts are the best for healthy hearts.
2. Whole Grains
Food items made from whole grains such as bread, brown rice, and popcorn can be great for your heart as they contain fiber, known for decreasing risk of cardiovascular disease. Whole grains of oatmeal have the ability to decrease LDL cholesterol and blood pressure.
3. Lentils
Lentils also rank high in the list of food items recommended for keeping the heart healthy. They contain foliate, high fiber, and magnesium content. Lentil ranks as a super food as it has the ability to boost heart health and reduce the risk of heart disease.
4. Garlic
Garlic adds a nice flavor to any dish, but it also has important medicinal properties. Garlic has the ability to reduce cholesterol and blood pressure and also improves blood flow. Research shows that use of fresh, crushed garlic is more effective than the processed variety.
5. Dark Chocolate
If you are a fan of dark chocolates, then there’s real good news for you. Consuming a couple of pieces a day can reduce the risk of stroke. It also prevents white blood cells from sticking to the walls of blood vessels. Go for brands that have cocoa content of above 70 per cent for best results.
6. Oatmeal
Oatmeal is a food that’s extremely rich in fiber content. It has the ability to reduce the level of bad, unhealthy cholesterol and can boost digestion. Go for the coarse variety for a healthier heart.
7. Fatty Fish
Fatty fish such as salmon, sardines, and mackerel are regarded as the best foods for a healthy heart. The presence of a generous amount of Omega-3 fatty acids in such fishes helps in lowering the risk of arrhythmia or irregular heartbeat. It also helps reduce the build-up of plaque build-up in the arteries. The presence of harmful triglycerides in the body is also reduced in persons consuming fatty fish on a regular basis.
8. Berries
Blueberries, strawberries and other berries can lower risk of heart attack in persons who consume berries regularly. They may also help in decreasing blood pressure according to some studies.
9. Citrus
Fruits such as oranges and grapefruits have a high concentration of flavonoids and are known to reduce chances of ischemic stroke. Citrus fruits also contain vitamin C. It is capable of lowering risk of heart disease.
10. Soya Products
Soy products such as including soy milk and tofu provide protein without any unhealthy fats and cholesterol. They also contain polyunsaturated which is good for the heart.
11. Potatoes
This might sound a surprising choice of food for heart wellness but potatoes can be good for your heart as long as they are not deep fried. The high level of potassium in potato is actually beneficial to the heart as it can lower blood pressure.
12. Extra Virgin Olive Oil
Extra virgin olive oil is highly recommended for people at high risk of heart diseases as it is a good source of monounsaturated fats. The oil can control the level of cholesterol and blood sugar.
13. Red wine
Red wine is great for the heart as it contains to the resveratrol, known for its antioxidant properties.
14. Green tea
Green tea lowers hypertension due to the presence of the flavonoids and catechin. It also helps reduce blood sugar.
15. Broccoli
This wonderfully healthy green vegetable is high in fiber and low in cholesterol. Additionally, it is rich in antioxidants.