17 Foods that Can Save Your Heart
What you eat affects your heart. If you’re looking to keep your heart healthy and happy, try incorporating these super foods in your regular diet:
Fresh Herbs
Adding fresh herbs in cooking doesn’t only make your food more flavourful but healthier as well. Most herbs, including rosemary, sage, basil, oregano, and thyme contain antioxidants that may lower blood pressure and bad cholesterol, leading to a healthy heart.
Red Wine
Red wine contains resveratrol and catechins – powerful antioxidants that help protect artery walls. But make sure to drink in moderation: no more than 1 glass a day for women and 2 for men.
Black Beans
Mild, tender black beans loaded with essential nutrients including folate, antioxidants, and magnesium, and fibre, which helps control both cholesterol and blood sugar levels. If you’re using canned beans, don’t forget to rinse to remove excess salt.
Salmon
Salmon and other fatty fish like mackerel, tuna and sardines are packed with heart-friendly omega-3 fatty acids that may reduce heart rhythm disorders and lower blood pressure. The American Heart Association recommends two servings of salmon or other naturally oily fish a week.
Extra Virgin Olive Oil
This oil is made from first press of olive. It is especially rich in antioxidants called polyphenols, which can help protect your blood vessels. It’s also a great source of good source of monounsaturated fats which are good for your cholesterol levels.
Edamame
These are packed with soy protein, which can help lower blood triglyceride levels. A half cup of edamame has 9 grams of cholesterol-lowering fibre, which is equivalent to four slices of whole wheat bread.
Walnuts
A handful of nuts a day may lower your cholesterol level and ease inflammation in your heart. They are rich in omega-3s, monounsaturated fats, magnesium, and fibre which make them a perfect afternoon snack.
Almonds
These delicious nuts are loaded with plant sterols, fibre, and heart-healthy fats that help lower "bad" LDL cholesterol. Toast almonds to enhance their creamy, mild flavour.
Tofu
This tasty alternative to red meat is high in heart-healthy minerals, protein, fibre, and polyunsaturated fats.
Sweet Potatoes
Sweet potatoes are low glycemic index, which means you won’t experience a spike in blood sugar. They also have fibre, vitamin A, and lycopene. You can boost their natural sweetness with cinnamon and lime juice, rather than sugary toppings.
Carrot
This sweet, crunchy vegetable may help control blood sugar levels and make diabetes less likely. They may also help your cholesterol levels, since they’re a source of soluble fibre.
Orange
This sweet, juicy fruit has the cholesterol-fighting fibre pectin as well as potassium, which helps control blood pressure. Research shows that orange juice may make your blood vessels work better and lower blood pressure a bit.
Swiss Chard
This dark green, leafy vegetable is rich in potassium and magnesium, minerals that help control blood pressure. You’ll also get fibre, vitamin A, and the antioxidants lutein and zeaxanthin from these greens.
Barley
This nutty whole grain in place of rice with dinner, or simmer barley into soups and stews. The fibre in barley can help lower cholesterol levels and may lower blood sugar levels, too.
Flaxseed
These tiny seeds are loaded with fibre, phytochemicals called lignans, and ALA, an omega-3 fatty acid found in plants.
Low-Fat Yogurt
This dairy produce can help control high blood pressure. It also contains as much calcium and potassium as milk.
Cherries
Cherries are packed with anthocyanin, believed to help protect blood vessels. Cherries in any form all have that antioxidant, whether they are fresh sweet cherries, the sour cherries used for baking, as well as dried cherries and cherry juice.
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