Top 5 Foods To Keep Your Heart Healthy & Fit for the long run
Updated: Jul 22, 2021
Nearly one-third of all deaths worldwide are caused by heart disease.
Diet has a significant effect on heart health and can influence the risk of heart disease. In reality, some foods can affect blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are heart disease risk factors. Here are some recommended foods that you can try to keep your heart healthy and active.
Top Foods To Keep Your Heart Healthy:
Berries are full of polyphenols with antioxidants, which help reduce the risk of heart disease. Berries, which are low in fat, are a great source of fiber, folate, iron, calcium, vitamin A, and vitamin C. They make a tasty low-calorie dessert or a satisfying snack. To reap the benefits of each, try incorporating a few different forms into your diet.
Whole grains contain the germ, endosperm, and bran, which are all nutrient-dense components of the grain. Whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa are all examples of whole grains. Whole grains have more fiber than refined grains, which can help lower “bad” LDL cholesterol and lower the risk of heart disease. When buying whole grains, read the label carefully to see what's in them. Words like "whole grain" or "whole wheat" may or may not mean a whole-grain product, while "wheat flour" or "multigrain" may or may not.
Tomatoes are filled with lycopene, a natural plant pigment with strong antioxidant properties. Antioxidants aid in the neutralization of harmful free radicals, preventing oxidative damage and inflammation, both of which can lead to heart disease. Lycopene deficiency has been related to an increased risk of heart disease and stroke. Higher HDL cholesterol levels can aid in the removal of excess cholesterol and plaque from the arteries, keeping the heart healthy and protecting you from heart disease and stroke.
Heart-healthy nut choices include almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts. There are tons of protein, fiber, minerals, vitamins, and antioxidants in these nuts. Walnuts are also ripe with omega-3 fatty acids, including fish and flax seeds, making them a heart-healthy snack to have on the go.
Avocados are high in monounsaturated fatty acids and filled with vitamins and phytochemicals that serve as antioxidants to protect your heart. The unsaturated fatty acid in avocados, oleic acid, is known to reduce inflammation throughout the body, especially in the heart. Avocados are also high in potassium, which is essential for heart health. In reality, one avocado contains 975 milligrams of potassium, which is about 28% of your daily requirement.
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The correlation between diet and heart disease is becoming stronger as new research emerges. From blood pressure and inflammation to cholesterol levels and triglycerides, what you eat has a major impact on your heart's health. These heart-healthy foods will help keep your heart in good shape and reduce your risk of heart disease if you consume them as part of a nutritious, well-balanced diet. So try to add some of these foods to your diet, and you can easily find them from your nearest grocery store.