Heart diseases or cardiovascular diseases are becoming an increasing health concern these days due to an unhealthy lifestyle. Many heart problems get coupled with high cholesterol levels and blood pressure too.
The American Heart Association suggests that eating the right diet helps in reducing the risk of developing cardiovascular diseases. It means the prevention of heart diseases is all about knowing what foods to eat. With this view, Inodaya, in this article, recommends a particular diet that is good to your heart.
10 Best foods for a healthy heart
If you are looking to keep your heart healthy, you need to feed it well with nutritious foods that protect against heart diseases. Here are some foods you should add to your diet to improve heart health.
Green Leafy Vegetables
Leafy vegetables like spinach, fenugreek, radish leaves, lettuce, etc are healthy and known to reduce the risk of heart diseases. They are excellent sources of dietary fiber and minerals such as folic acid, magnesium, calcium, potassium, etc.
Whole grains such as wheat, barley, millet, pulses, and even beans are good for the heart. Choose whole grains as they are good sources of natural fiber, Vitamins, iron, magnesium, and a host of antioxidants the lowers your risk of heart problems.
Having olive oil as a regular part of your diet helps in lowering LDL (bad cholesterol) in the body. Olive oil contains monosaturated fats and packed with antioxidants that are good for your heart and reduce the risk of cardiovascular diseases.
They are a rich source of vitamins and acts as a blood purifier. They are also loaded with lycopene, a powerful antioxidant that helps prevent oxidative damage and inflammation both of which can contribute to heart diseases.
They are incredibly heart-healthy foods as they are packed with vitamins and minerals that are crucial for the heart. They are also good sources of mono-saturated fats and minerals like magnesium, iron, and zinc.
Generally, nuts contain mono-saturated fats, vitamin E, and other natural substances that lower the cholesterol levels. However, walnuts are special in protecting your heart health as they are good sources of plant-based omega 3 fatty acids.
Soy, a plant protein has impressive cardiovascular effects, including lowering blood pressure and reducing cholesterol. Soy proteins are loaded with omega 3 fatty acids, which decrease your risk for many heart-related problems.
Just like olive oil, avocados are rich in mono-saturated fatty acids that reduce inflammation throughout the body especially in the heart. Avocados are loaded with vitamins and phytochemicals that work as antioxidants to protect the health of your heart.
Apples have been linked to lower the risk of heart diseases. This is because they contain soluble fiber, the kind that may lower bad cholesterol, and polyphenols known for their antioxidant properties.
Seeds such as chia seeds, flax seeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega 3 fatty acids. They also contain healthy mono-saturated fats and many important vitamins, minerals, and antioxidants that are crucial for the heart.
Incorporate these heart-healthy foods into your diet and minimize your risk of heart diseases. For more tips to prevent heart diseases, consult our best cardiologists in Kakinada at Inodaya Hospitals.