Healthy Heart Foods: What not to eat is a common topic of discussion when it comes to maintaining heart health. However, a diet rich in flavour can include a wide variety of heart-healthy foods. Even though it might seem apparent, a lot of us frequently overlook the fact that almost every aspect of heart health can be positively or negatively impacted by the foods we eat. Your diet can directly affect blood pressure, inflammation, cholesterol, triglyceride levels, and other heart disease risk factors in addition to improving heart health overall.
Fish:- Frequently referred to as “fatty fish,” omega-3 fatty acids, which are heart-healthy and can significantly reduce blood pressure and total cholesterol, are abundant in salmon and tuna. Make sure to choose low-mercury options and aim for two 4-ounce servings per week.
Oats:- Oats, whether they are prepared overnight or eaten the old-fashioned warm manner, are a great source of fibre that can lower cholesterol and protect the heart. You can also add lots of delicious fresh fruit to either of these dishes.
Berries:- Which berry is your favourite? They’re all loaded with fibre and phytonutrients, which are heart-healthy ingredients. Fun fact: Antioxidants that support heart health are the “anthocyanins” that give berries their red or blue colour.
Dark Chocolate:- You can eat chocolate and maintain a heart-healthy diet. Select a small serving of chocolate that has the highest tolerable percentage of cocoa; as the percentage rises, the chocolate’s sugar content falls and its fibre and protein content rises.
Potatoes:- While it’s not our intention to encourage you to head out and get fries, potatoes frequently receive a negative press when in reality the opposite is true. Rich in potassium and fibre, potatoes can help lower blood pressure and reduce the risk of heart disease.
Legumes:- On a cold day, do you enjoy a bowl of black bean soup or chilli? You’re benefiting your heart! Lentils and beans are packed with heart-healthy nutrients, such as fibre and B-vitamins.
Tomatoes:- . Tomatoes contain potassium, just like potatoes. However, they also include lycopene, an antioxidant linked to lowered levels of low-density lipoprotein (LDL) and a decreased risk of heart attack, which is another element of a heart-healthy diet.
Nuts:- We urge you to indulge in your passion! but in moderation. Nuts are rich in fibre, vitamin E, and omega-3 fatty acids; some, like walnuts, also contain these nutrients. Keep an eye on the amount you eat because they are high in fat.
Olive Oil:- The heart-healthy monounsaturated fat found in extra-virgin olive oil can help lower your risk of heart attack and stroke. Serve it with whole-grain bread or cook it with it instead of butter.
Coffee:- Many people find that having a cup of coffee first thing in the morning is a must, which is good for your heart. According to research, drinking two or more cups of coffee a day can reduce your risk of heart disease by as much as 30%. Try a cup of green tea if you’re not a coffee drinker. Tea has anti-inflammatory properties due to its abundance of antioxidants, which can help lower LDL cholesterol.
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