What Foods are Best for Heart Health?
Hypertension, or uncontrolled high blood pressure, is harmful and far too frequent, especially among the elderly. One out of every two adults in the United States has a cardiac ailment. So what should we be doing for improved heart health?
The way we eat has a significant impact on heart health and can influence our risk of heart disease. Did you know that some meals can affect blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are heart disease risk factors? The following are the top ten foods for heart health.
Fish Oil and Fatty Fish
Omega-3 fatty acids that you find in fatty fish such as salmon, mackerel, sardines, and tuna, have been extensively investigated for their heart-health benefits, including lowering the risk of arrhythmia (irregular heartbeat) and atherosclerosis (plaque build-up in the arteries) and lowering triglycerides. Fish oil pills are another way to receive your daily dose of omega-3 fatty acids if you don’t consume a lot of seafood.
Oatmeal contains a generous amount of soluble fiber, which can help decrease cholesterol levels. It absorbs cholesterol like a sponge, allowing it to be expelled from the body rather than absorbed into the bloodstream.
Anthocyanins, flavonoids (antioxidants) found in blueberries, strawberries, and other berries may help to lower blood pressure and widen blood vessels.
Certain heart disease risk factors can be reduced by eating beans. Beans contain resistant starch, which is resistant to digestion and fermented by your gut microbes.
Don’t disregard potatoes because they contain carbohydrates and starch. Potatoes can be excellent for your heart as long as they aren’t deep-fried. Potassium-rich foods can assist in reducing blood pressure. They’re also high in fiber, which may help to reduce the risk of heart disease.
Tomatoes, like potatoes, are abundant in potassium, which is good for your heart. They’re also a good source of lycopene, an antioxidant. Lycopene is a carotenoid that may help lower LDL cholesterol levels, maintain blood arteries open, and reduce the risk of a heart attack. It’s also sugar-free, making it a healthful addition in a variety of ways.
Green Leafy Vegetables
Vitamins, minerals, and antioxidants abound in spinach, kale, and collard greens. They’re high in vitamin K, which protects your arteries and promotes healthy blood clotting. They’re also high in dietary nitrates, which have been demonstrated to lower blood pressure, reduce arterial stiffness, and improve blood vessel cell activity.
Avocados are high in heart-healthy monounsaturated fats, which have been linked to decreased cholesterol levels and a reduced risk of heart disease. They’re also high in potassium, an important vitamin for heart health.
For generations, garlic has been utilized as a natural medicine to heal a number of diseases. Garlic’s medicinal benefits have been proved in studies, and it has even been discovered that it can aid enhance heart health. This is because of allicin, which is thought to have a wide range of medicinal properties.
Olive oil is a mainstay in the Mediterranean diet and has numerous health advantages. It’s high in antioxidants, which can help to reduce inflammation and the risk of chronic disease. In addition, it’s high in monounsaturated fatty acids, which have been linked to improved heart health in numerous studies.
When striving to improve your heart health, keep diet in mind.