Strengthen Your Heart Naturally by Eating These Healthy Foods Right Now
Did you know that more than 600,000 Americans die of heart diseases every year; that’s
one death in every 36 seconds, scary; Right? No doubt, it is your worst enemy, But the
good thing is, there is a lot that you can do to strengthen your heart and let the beat
goes on. One of the most effective ways to take care of your heart is to eat healthily.
To make things easy for you, we made a list of the 13 best scientifically proven foods
good for your heart. From dark chocolate, almonds, olive oil, and
more. Watch till the end to find out more.
#1. Fatty fish Want to have a delicious yet healthy meal?
How about a feast on salmon. Fatty fish like salmon, tuna, sardines are full of healthy
fats known as omega-3 fatty acids. It reduces the level of triglycerides, lowers blood pressure,
and prevents plaque buildup in your arteries. The American Heart Association recommends
eating two servings of fish per week for a healthy heart. Just make sure to use a heart-healthy
preparation method. Broiling, baking, or steaming are the best options, and if you are frying,
pan-fry rather than deep frying and use healthy oil.
#2. Leafy green vegetables Leafy greens like spinach, kale, Swiss chard
are rich in vitamins, minerals, and antioxidants. Vitamin K in them protect your arteries and
prevent blood clotting, one of the main risk factor of a heart attack. They also reduce
the level of total cholesterol, thanks to the fiber content. Analysis of scientific
studies published in the Journal JRSM Cardiovascular Disease found that consumption of green vegetables
is associated with up to 16% lower risk of heart diseases. So do not forget to eat your
greens to keep your heart healthy.
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#3. Dark chocolate Here is a sweet surprise, dark chocolate is
not only delicious but also extremely healthy for your heart. A study published in the Journal
of Cardiovascular Pharmacology and Therapeutics states that eating dark chocolate can improve
blood flow, lower blood pressure, and reduce the risk of heart diseases. All these properties
are due to the high level of antioxidants, flavonoids, and minerals in it. So yes, you
can now enjoy your favorite snack guilt-free, but do not forget to choose the one with 70–85%
cocoa and less sugar to get the maximum benefits for your heart.
#4. Almonds Want to try heart-healthy snacks? How about
munching on crunchy almonds. They are full of vitamins, minerals, healthy fats, and fiber.
A study published in the Journal of Complementary and Alternative Medicine reports that eating
almonds reduces the level of LDL (low-density lipoprotein) cholesterol and prevents oxidative
damage; all these benefits result in the strengthening of your heart. So chow down a handful of almonds,
but try to avoid salted almonds as they are high in sodium and; can cause high blood pressure.
#5. Garlic It is time to amp up your food with garlic.
It not only adds a unique flavor to your meals but also makes them nutritious and heart-healthy.
Natural compounds like Allicin in garlic relax blood vessels, reduce inflammation, and lower
blood pressure. A study published in the Nutrition Journal also suggests the role of garlic in
reducing blood cholesterol and preventing plaque buildup in the arteries. Garlic benefits
don’t just stop with the heart; it has plenty of other health benefits too and is worth
adding to your diet.
#6. Seeds Just a spoonful of seeds can give you lots
of heart-healthy benefits. Whether you are taking chia seeds, flaxseeds, or hemp seeds,
all of these are excellent sources of omega-3 fatty acids and fiber. These nutrients help
to reduce cholesterol, triglycerides, blood pressure and improve heart health. A study
published in the Canadian Journal of Cardiology shows that α-Linolenic acid (ALA) has a strong
beneficial effect in preventing cardiovascular diseases. It does its work by reducing cholesterol
and preventing atherosclerosis, and some of the best sources of ALA are chia seeds, flax
seeds, and hemp seeds. One tablespoon of chia seeds contains 1.32g of ALA, that’s 83%
of the daily recommended intake.
#7. Olive oil The Mediterranean diet is known for being
one of the healthiest diets in the world. This diet is rich in fish, nuts but specifically
olive oil. Olive oil is packed with antioxidants, relieves inflammation, and reduces the risk
of heart diseases. This oil is also rich in monounsaturated fatty acids. Monounsaturated
fatty acids are healthy fats and are associated with improved heart health. Use it instead
of butter or margarine on your toast; to make your breakfast super nutritious, or drizzle
some over your salad.
#8. Green tea One of the easiest and soothing ways to benefit
your heart is to enjoy a cup of green tea. It is brimming with polyphenols and catechins,
which reduce inflammation and prevent cell damage. A study published in the journal Nutrition
Research; found that green tea consumption has a significant effect on blood pressure,
oxidative stress, and inflammatory biomarkers. Give your heart a treat by brewing a cup of
green tea for yourself.
#9. Edamame Edamame is a popular dish of Asian cuisine
prepared with immature soybeans. It is rich in soy isoflavones, healthy fiber, antioxidants,
vitamin K; and is an excellent choice for your heart unless you have a soy allergy.
A study published in the American Journal of Clinical Nutrition found that soy isoflavones
lower the total cholesterol by 3.9mg/dL and LDL by 5mg/dL.
#10. Berries Berries are a wonder fruit. Whether you are
a fan of strawberries, blueberries, blackberries, or bilberries, they all are full of vital
nutrients that play a central role in heart health. These fruits are rich in antioxidants
like anthocyanins which protect your heart against oxidative stress and inflammation
and reduce the risk of heart diseases. According to a study published in the journal Nutrition
Reviews, adding berries to a heart-healthy diet can significantly reduce the risk factors
associated with cardiovascular diseases. So keep adding them to your cereals, yogurt,
and oatmeal, or blend them in your smoothies to boost your heart health.
#11. Legumes According to a study published in the Journal
Archives of Internal Medicine, eating legumes such as beans, lentils four times per week
reduces the risk of heart diseases by 22%. They are high in fiber, vitamins, minerals,
and antioxidants; and decrease the risk factors like high cholesterol, blood pressure, and
inflammation associated with heart diseases. American Heart Association recommends eating
four servings of legumes per week. You can add them in soups, stews, salads, or prepare
dips and spreads from them to complete the recommended serving.
#12. Avocado Here is another reason to love avocados, they
can lower your cholesterol and blood pressure as they are rich in potassium and monounsaturated
fatty acids. According to a study published in the journal of the American Heart Association,
the inclusion of one avocado per day reduces the LDL cholesterol, maintains a heart-healthy
fatty acid profile, and lowers the risk of heart diseases. Plus, it is super easy to
add them to your diet as they go with everything; you can add them to your sandwich, toast,
salad, or blend them in your smoothie.
#13. Tomatoes Tomatoes can benefit your heart in many ways;
they are a rich source of lycopene, a powerful antioxidant. It neutralizes the free radicals
and prevents oxidative damage. A study published in the European Journal of Public Health indicates
that a lower blood level of lycopene increases the risk of heart diseases and stroke. Other
compounds like beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E in tomatoes
reduce LDL cholesterol, improve the level of HDL cholesterol, prevent plaque buildup
and strengthen your heart.
It is never too late to take your heart health seriously and make it a priority. Exercise
3-4 times per week, sleep properly and improve your diet by adding above mentioned foods
to your diets, and your heart will thank you.
Will you start eating these foods after watching this video? Let us know in the comment section
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Stay Healthy.