Heart illnesses are one of the major causes of death around the globe. Though staying heart-healthy may seem difficult, it starts with small steps and your diet plays a major part in it. Changing your eating routine can help reduce the risk & even effects of heart diseases. Over the long haul, creating small changes in your diet can amount to a major contribution to your heart's wellbeing. A healthy eating routine with the right number of calories can be created by choosing the right heart-healthy foods.
Leafy Green Vegetables
Fresh leafy green vegetables like spinach, lettuce, broccoli, bok choy & kale are abundant in nutrients. Specifically, they're an extraordinary source of nutrient K, along with dietary nitrates. Across various studies, regular consumption of green leafy vegetables has proven to lower heart risks.
Fish & Fish Oil
Fish is a rich source of heart-helping omega-3 unsaturated fats and protein while being low in unhealthy fats. Fish is frequently prescribed to heart patients for their nutritional benefits. Include fats like salmon, mackerel, herring, lake trout, sardines, or tuna fish in your regular diet.
Berries
Berries are packed with phytonutrients and solvent fiber ideal for a healthy heart. A regular intake of blueberries, strawberries, blackberries, or raspberries can be a good way to ensure good health. They are loaded with cancer prevention agents called anthocyanins that reduce the effects of inflammation & oxidative stress.
Nuts
Nuts have proven to bring down blood cholesterol and are full of omega-3 unsaturated fats, nutrient E, magnesium, calcium, fiber, and heart-positive monounsaturated and polyunsaturated fats. They are also an incredible source of fiber and micronutrients like magnesium, copper, and manganese. Moreover, they help you feel full quickly, thus aiding portion control.
Dark Chocolate
Dark Cholocate is a tasty option for your heart's well-being. But the concentration of cocoa in the dark chocolate must be equal to or higher than 70%. Studies have shown dark chocolate to reduce the risk of heart diseases in individuals. It contains resveratrol and flavonoids which have proven benefits for the heart.
Fruits
Fruits like papaya, cantaloupe, oranges & more are an important part of a heart-healthy diet. They are rich in nutrients like beta-carotene, potassium, magnesium, fibers, necessary vitamins, folate & more. You can incorporate them into your diet in various ways from juices, smoothies, sundried fruits & more.
Soy & soy foods
Soy is a heart-healthy food right from the pod. Green soy, better known as edamame, is high in isoflavones, a sort of flavonoid that helps bring down cholesterol levels and strengthen your heart. Other soy products like tofu, soy milk or whole soy are also high in protein with heart-healthy minerals, fiber, and polyunsaturated fats. They also contain high levels of B-complex nutrients, folate, calcium, magnesium, potassium, and phytoestrogens.
Red Wine
Red Wine has proven to enhance the levels of high-density lipoprotein or good cholesterol in the body. Red wine contains flavonoids called catechins, and an antioxidant called resveratrol. Flavonoids can help maintain the health of your veins and may assist with avoiding blood clumps. Resveratrol has also been shown to have other heart benefits. But moderation must be practised during consumption.
Staying heart healthy is important for everyone, especially considering the sedentary lifestyle that most of us lead today. Incorporating these heart-healthy foods in your daily diet can be the first step towards life-supporting heart health. To get better heart care & consult with top-notch heart specialists, SMBT heart hospital is the ideal place for you.
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