We need balanced meals and a variety of food items, in order to make a heart healthy diet. There is plenty of stuff that can be incorporated in our diets in order to keep our heart healthy and happy!
Let’s Speak about 24 Heart Healthy Foods
1. Fresh Herbs
Adding fresh herbs while cooking instead of salt is always a reliable and heart healthy choice.
2. Salmon and Tuna
Fatty Fish like Salmon, Sardines, Tuna are packed with Omega 3 fatty acids, which are absolutely beneficial for heart health.
3. Olive Oil
Olive oil is rich with heart healthy nutrients and can always be a healthier alternative for saturated fats like butter.
Walnuts are rich with manganese, copper and magnesium and adding a few walnuts to your diet can help prevent heart diseases.
Almonds are packed with healthy monounsaturated fatty acids and fibre, both of which are essential when it comes to the protection of our heart.
This tasty and juicy fruit contains potassium which controls blood pressure, as well, carries Pectin which can lower cholesterol levels, keeping our heart healthy.
Oatmeal can be a form of healthy breakfast and the fiber of oats can lower bad cholesterol and protect our heart.
Tofu is vegetarian and a great form of soy protein, content with vitamins, minerals and fibre and heart healthy polyunsaturated fatty acids.
9. Leafy Greens
Leafy green vegetables have always been a priority when it comes to healthy diets. Leafy greens like spinach, kale are not only content with minerals and antioxidants, but are also a great source of vitamins, like Vitamin K – which protect our arteries.
Berries like strawberries, raspberries, blueberries, blackberries have an important role in protecting our heart.
As Avocados are a great source of monounsaturated fatty acids, it helps reduce the level of cholesterols and lower the risk of heart diseases.
Several studies have shown that eating beans can lower the risk of cardiovascular diseases.
13. Dark Chocolate
Studies have associated consuming dark chocolate with a lower risk of heart diseases because of the antioxidant properties that it contains, like flavonoids.
Edamame is an immature soybean found in Asia, it has certain antioxidant properties that may help prevent heart diseases.
Garlics have shown to have positive effects on heart health, lowering blood pressure, regulating cholesterol and preventing cell damage.
16. Green Tea
Green tea is packed with polyphenols and catechins which play an important role in protecting the health of our heart.
17. Low-fat Yogurt
Low-fat Yogurt is rich in calcium and potassium and can control high blood pressure, as a result, it can keep our heart healthy.
18. Red Wine
Too much alcohol is absolutely a poor choice for the heart. But for the people who can keep it under a balance, a glass of red wine can be a heart healthy choice.
The polyphenols in grapes may help prevent cardiovascular diseases and improve heart health.
Carrots are a source of alpha and gamma carotenoids which have been associated with lower risks of heart diseases and strokes.
Apples are a good source of fiber and polyphenols which can be beneficial for heart health. Apples also regulate blood pressure and cholesterol.
Tomatoes are packed with Lycopene, a pigment with powerful antioxidant properties which can protect our heart.
23. Sweet Potatoes
White potatoes can easily be replaced by sweet potatoes if one needs to have a lower glycemic index. It keeps blood sugar in control while keeping the heart happy!
Papaya contains beta carotenoids, along with folate, calcium and potassium and vitamin A & C. Papaya can be a great addition to a heart healthy diet.
Along with having a top-notch heart-friendly diet, if we keep ourselves physically fit, it can indeed lead to a happy and content life. It’s essential to take care of what we consume. Make sure to add these ingredients to your diet & keep your heart all jolly!
Read also – 15 Benefits of Walking Daily