The pumping of the heart within our system helps to keep us alive. Therefore, it can be rightly asserted that the heart happens to be among the most vital organs in our bodies. It is important to keep our hearts healthy if we want to lead a long and happy life. Many things can be done for maintaining the health of our hearts such as a yearly checkup, regular workouts, staying away from smoking, and so forth. Another good idea will be to watch what we are consuming in our day-to-day life. Here, we have fleshed out the top 10 food items to eat for maintaining a healthy heart.
Green leafy veggies
Spinach, kale, and other green leafy veggies will provide us with lots of vitamins, fibers, and minerals. They contain vitamin K which aids in controlling blood clotting time. Being packed with antioxidants these leafy green vegetables will help to maintain the health of our heart in the best possible way while countering other detrimental compounds within your system as well. Besides this, they consist of dietary nutrients responsible for lowering our blood pressure significantly. It is feasible to incorporate these vegetables in curries, salads, or sandwiches. These can also be mixed with pasta or rice.
Citrus foods
It is a fact that tomatoes and oranges are beneficial to our health in many ways since they contain a high amounts of antioxidants and vitamin C. They also contain lots of vitamin A, fibers, folate, potassium, calcium, magnesium, flavonoids, and carotenoids. It is possible to prevent heart blockages in the future by consuming citrus fruits. One particular study has revealed that females consuming more flavonoids present in oranges have a much lower risk of suffering from ischemic stroke. It is possible to eat citrus foods raw or you may also make juice out of them. These fruits can likewise be included in salads, yogurt, or sauces.
Berries
Berries will be able to influence our heart health positively thanks to the nutrients and vitamins contained by them. Berries consist of antioxidants that help to prevent cardiac ailments. Examples of berries can be cited of strawberries, raspberries, blueberries, as well as blackberries.
There is also a relationship between the eating of blueberries and hypertension. One research found that individuals drinking blueberry smoothies experienced a significant improvement in endothelial function which happens to be a membrane present in the heart regulating the circulation of blood.
Red apples
Apples are also related to a lower risk of cardiac ailments. They consist of various compounds that are responsible for enhancing the health of our hearts. For instance, they contain quercetin (a phytochemical) that is known for its anti-inflammatory properties. It likewise aids in preventing blood clots.
Apples consist of soluble fiber that can reduce harmful cholesterol. Besides this, they likewise consist of polyphenols that are reputed for their antioxidant properties. One particular polyphenol known as flavonoid epicatechin can help in the reduction of blood pressure. It will be a good idea to eat apples along with almonds or walnuts or they can also be added to your salads.
Nuts
These food items are also helpful for improving the health of for heart, and it has been advised by the American Heart Association to consume 1.5 ounces of nuts daily. It is a fact that nuts consist of Omega-3 fatty acids that are accountable for preventing heart attacks by regulating our heartbeats. These food items are also packed with vitamin E which helps to prevent blockages happening within the arteries. It has been found in the research that individuals consuming nuts at least 5 times every week have a lower risk of cardiovascular ailments by approximately 14%.
Fatty fish
It is a fact that fish consists of omega-3 fatty acids that help to minimize blood pressure and reduce the risk of cardiac failure while lessening the possibilities of blood clotting as well. It has been found by one review that the consumption of fish can result in the reduction of the threat of cardiac death to a great extent.
It has been recommended by the American Heart Association to consume at least 2 servings of fish every week. Fatty fish can be defined as those that contain lots of omega-3 fatty acids such as Salmon, Herring, Lake Trout, Mackerel, and Albacore.
Olive Oil
This particular oil helps to enhance our cardiovascular health by increasing the levels of HDL cholesterol and lowering the levels of LDL cholesterol. A study made by the American Journal of Clinical Nutrition in the year 2011, it was found that the presence of olives in our diets helps to minimize endothelial dysfunction and damage significantly. It is possible to add this oil to sauces and cooked recipes.
Green tea
It was revealed by a particular study that adult individuals who were in the habit of consuming green tea 5 times every day had much less risk of dying from a stroke or cardiac attack. At times it is possible for plaques to block the blood vessels which can result in cardiac ailments in the long run. However, drinking green tea can help to break up these harmful plaques successfully. Consumption of green tea can also help in reducing blood pressure, arterial stiffness, as well as our cholesterol levels.
Whole grains
These food items consist of lots of omega-3 fatty acids as well as digestive fibers which aid in reducing bad cholesterol. In this way, it can be rightly asserted that whole grains are conducive to our heart health. They also contain simple carbs that are good for our health since they digest slowly. Whole grains consist of brown rice, whole wheat, quinoa, and oats.
Dark chocolate
Even though many individuals might think that it will not be a good idea to consume this particular food item, it is an undeniable fact that dark chocolate is extremely beneficial for the health of our hearts. Dark chocolate consists of antioxidants, flavonoids, as well as resveratrol that aid in the minimizing of blood pressure as well as the development of harmful plaque within the arteries.
Conclusion
It will be imperative to alter your eating habits and stay away from consuming some particular food items for keeping your heart healthy. Make it a point to include these above-mentioned food items in your daily diet to maintain the health of your heart.