Focusing on eating the best foods to keep your heart healthy is one way to control your risks for heart disease.
While genetics and lifestyle choices like smoking and exercising play a role in heart health, it’s important to choose foods that are good for you. That can mean foods that lower cholesterol, foods that don’t contain salt, and foods that help to keep weight in control, as obesity is a risk factor for cardiovascular problems.
Here are eight foods that will help keep your heart healthy:
Scientists recently announced blueberries and strawberries contain high levels of naturally occurring compounds called flavonoids, which counter the buildup of plaque and provide other cardiovascular benefits. The researchers studied women and found that those who ate at least three servings of blueberries and strawberries per week had fewer heart attacks.
2. Fatty fishes
Particular saltwater fishes, such as salmon and sardines, contain a lot of fats. But these fats are predominantly healthy, as they contain a huge amount of omega-3 fatty acids. These fatty acids are directly linked to reduced triglycerides and reduce the risk of heart conditions such as arrhythmia and atherosclerosis.
This grain is remarkable, because it contains a lot of soluble fiber. Soluble fiber has the ability to absorb cholesterol in the digestive tract, ensuring that it doesn’t get assimilated by the bloodstream. Other whole grains also contain soluble fiber, but oats are definitely the best.
4. Dark Chocolate
Cacao, the plant from which chocolate is made, is rich in flavanols, which can help lower your blood pressure and prevent blood clots. It also acts as an antioxidant, which can keep “bad” cholesterol from sticking to your artery walls.
Choose dark chocolate (at least 70% cocoa) to get more flavanols and less sugar, Johnson says. (Sugar raises your risk of heart disease.)
“Research suggests that people who eat nuts — walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes) — two to four days or more per week have a lower incidence of heart disease than people who eat them less often.”
6. Citrus fruits
Usage of citrus fruits, such as oranges and lemons, are directly linked to improved cardiovascular health. Its flavonoids are accountable for decreasing the risks of cardiovascular issues such as stroke. In addition, they include a substantial quantity of vitamin C.
7. Fatty fishes
Specific saltwater fishes, such as salmon and sardines, include a great deal of fats. However these fats are mainly healthy, as they include a big quantity of omega-3 fatty acids. These fatty acids are directly connected to reduced triglycerides and reduce the threat of heart disease such as arrhythmia and atherosclerosis.
This grain is amazing, due to the fact that it includes a great deal of soluble fiber. Soluble fiber has the ability to take in cholesterol in the gastrointestinal system, ensuring that it does not get assimilated by the bloodstream. Other whole grains also include soluble fiber, however oats are definitely the very best.