Top 20 Foods That Will Save Your Heart
According to the British Heart Foundation, more than a quarter of all deaths in the United Kingdom are caused by heart and circulatory disease. To be exact, 179,000 people die each year. Certainly, you don’t want to be included in that list! While heart disease sounds so traumatising and literally heart-breaking, the good news is this: it’s preventable!
Experts suggest that adding the following super foods in your diet can significantly reduce your risk of developing heart problems.
Blueberries
These delicious jewels don’t only protect you from heart disease but also from cancer! Today, experts consider blueberries as the most powerful disease-fighting foods! It’s because they contain tons of antioxidants, including anthocyanins which give these berries their dark blue colour. Blueberries are also filled with fibre, vitamin C and other essential nutrients! Top them on your cereal, salad, and waffle, or just eat them raw. Yum!
Yogurt
When ignored, gum disease can increase a person’s risk of heart disease! In a study by Japanese researchers, it was found that people who consumed the highest level of dairy, especially yogurt, had the healthiest gums. Experts believe that the probiotics found in yogurt help counter the bad bacteria in the mouth.
Salmon
To reap its cardio health benefits, eat salmon twice a week. This cold water fish has high level of omega-3 fatty acids that don’t just keep your heart healthy, but your brain as well! Grill it, fry it using olive oil, or just steam it – salmon is so tasty and savoury. You can also try tuna, sardines and mackerel for more omega-3 fatty acids.
Fresh herbs
Add some oriental taste in your pasta or any other usual dish and make them more heart-friendly by adding fresh herbs! These aromatic and flavourful spices are packed with antioxidants that promote heart health and strengthen your immune system. Some herbs to try are Rosemary, sage, oregano and thyme.
Raisins
Research shows that raisins contain antioxidants that fight a certain type of bacteria that cause inflammation and gum disease. As mentioned, unchecked gum problem can pave way to heart disease. So instead of artificial candies, have some raisins – the world’s sweetest, natural candies!
Black beans
Tinned black beans are great addition to soups and salad. At the same time, they are packed with pro-heart nutrients such as magnesium, folate, fibre, and antioxidants that help stabilise blood pressure and reduce bad cholesterol.
Whole Grains
Instead of sugary cookies, white bread and rice, and other simple carbohydrates, have whole grains for your breakfast and snack! Research shows that people who regularly consume whole grains tend to be leaner and have lower risk of developing heart disease. That’s probably because these foods are super rich in antioxidants, phytoestrogens and phytosterols – nutrients that promote heart health!
Red wine
Can’t live without alcohol? Red wine is the best option than cocktails and beers. Red wine contains resveratrol and catechins – two antioxidants that help protect artery walls from free radicals that cause cellular damage. If you don’t like red wine, you can still get resveratrol from food supplements.
Beans
A study published in the Journal of Nutrition suggests that having half-a-cup of pinto beans might lower down cholesterol. The reason behind this is soluble fibre. Experts say that soluble fibre binds with cholesterol and prevent it from being absorbed by the gut. They also contain flavonoids that help lower the risk of heart attack and stroke.
Extra virgin olive oil
A healthy kitchen is incomplete without extra virgin olive oil! Aside from enriching the taste and flavour of your dish, this oil will also keep your heart healthy. It is high in monounsaturated fats and antioxidants that lower down bad cholesterol and secure the blood vessels.
Nuts
A handful of nuts a day will keep the cardiologist away! Walnuts, pistachios, pecans, hazelnuts, almonds and other nuts may pull down your cholesterol levels and reduce the inflammation in your arteries. Instead of croutons, use nuts for your salad. You can also top them on your homemade muffins, pancakes, waffles, and other sweet delights! Extra yum!
Edamame
This tasty appetiser usually served in Japanese restaurants is gaining popularity for its amazing health benefits. Edamame contain soy proteins that can reduce blood triglyceride levels. A hundred gram of this flavourful seed contains nine grams of fibre which is equivalent to four slices of whole wheat bread!
Tofu
Tofu remains to be the best alternative for animal meat. Whether you fry or grill it, this delicious, meat-like food is surely a healthy option! Tofu contains minerals, fibre, and polyunsaturated fats that are all good for your coronary health.
Sweet potatoes
Even though they’re naturally sweet, sweet potatoes don’t cause any spike on your blood sugar levels. They are basically low in glycemic index which means they’re a great option for people with diabetes. When eating sweet potatoes, don’t get rid of the skin because it contains most of the nutrients, fibres and antioxidants the food has to offer!
Spinach
Spinach is considered one of the healthiest vegetables on earth! Its dark green colour is due to the tons of phytochemicals, vitamins, and minerals it contains. Spinach promotes coronary health and helps prevent diseases. Whether you eat it raw, or cook it with other veggies, spinach is sure to make you feel full and satisfied.
Chard
Carrots
Instead of high-calorie chips, nibble on carrots. This crunchy, sweet and appetising veggie also helps lower down your blood pressure and reduce your risk of diabetes. Carrots also fight bad cholesterol.
Chocolate
Flavanol-rich dark chocolate is found to have blood-thinning effect which is good for people with cardiovascular problems. It also has anti-inflammatory properties necessary for a strong immune system. Cocoa also contains epicatechin, a compound that is known to boost nitric oxide –a substance shown to help preserve blood vessels.
Tomatoes
Studies suggest that the right mix of nutrients and antioxidants in tomatoes, including vitamin C and A, potassium, fibre, and lycopene may help prevent cardiovascular disease. To get the most out of these nutrients, brush some olive oil on your tomatoes and eat it fresh or grilled. Perfect for salads, meat and sandwiches!
Flaxseed
Sprinkle it to your morning cereal, yogurt, or oatmeal for optimal heart health! This shiny, tiny seed is rich in phytochemicals, fibre, and ALA (omega-3 fatty acid found in plants). When absorbed by the body, ALA is converted into EPA and DHA – more powerful forms of omega-3.
With these foods in your diet, you can greatly lower your risk of developing heart disease! What other pro-heart foods can you recommend? Share your comment below.
Sources of this article:
Our Top 15 Heart-Healthy Foods
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