Cardiac disease is one of the major health issues worldwide. The sluggish lifestyle, the quality of food that we eat especially the high fat, junk food, impacts badly on heart health. Therefore, it’s good to be aware of what’s good for your heart health. Maintaining a healthy lifestyle ensures heart health. One major point of consideration is our diet. There are certain heart healthy diets useful for having healthy heart. On the other hand, food containing high portion of fats such as junk food is never a wise choice. Have a look at some useful diets that we can add in our daily diet plan to maintain heart health.
Top of the list heart healthy diets
1. Leafy green vegetables are always right…
Leafy green vegetables are nature’s gift. You want to lose some extra pounds or are planning to eat healthy to maintain cardiac health; leafy green vegetables should be your first choice. Green vegetables such as spinach, kale, and collard greens contain an enormous amount of nutrients, vitamins and fibers in them. These are great as heart healthy diet because of rich source of vitamin K and nitrates. Both these improve the blood circulation, arterial function and maintain blood pressure.
Being low in calories is beneficial for reducing risks of cardiac diseases. Moreover, green vegetables are enriched with antioxidants which play a significant role in lowering the blood cholesterol levels. Broccoli is one such example. Various studies back up the fact that regular consumption of diet with antioxidants, decease the blood cholesterol levels and eventually good for heart health.
2. Green tea
Green tea is most commonly known because of its fat-burning effects. However, another great benefit of green tea is its heart healthy effects. This is because green tea is rich source of polyphenolics and catechines. Both these compounds reduce inflammation and prevent risks of cardiac disease.
3. Beans
Beans are good for reducing inflammation, marinating blood cholesterol levels and thus make one great heart healthy diet.
4. Oatmeal
Pure, non-processed oats are enriched with soluble fibers. One of these soluble fibers is beta-glucan, which lowers the levels of low density (LDL) cholesterol. Moreover, these soluble fibers significantly reduce inflammation and heart disease.
5. Salmon
Salmon is rich source of omega 3 fatty acids. Omega 3 fatty acids are class of polyunsaturated fats which are proven great in terms of boosting heart health. These lower the blood pressure, prevent blood clotting as well as lower the triglycerides. Therefore, make a great heart healthy diet.
Moreover, salmon contains a substantial amount of mineral selenium. Studies back up the fact that selenium has antioxidant properties which provide protection against cardiac disease and stroke. Consumption of wild salmon is even better option because of its lower contamination compared to the farmed one.
6. Nuts
Dry fruits make a scrumptious snake. These are good for their weight loss properties. Moreover, these are also great as heart healthy diet. If we talk about walnuts, these are rich in omega-3 fatty acids, fiber, folate and vitamin E. not only these, there is a substantial amount of vitamins, copper manganese and polyunsaturated fatty acids. Similarly, almonds aid in marinating heart because they enhance the high density (HDL) cholesterols. This HDL improves the arterial function, maintain normal blood pressure and protect against cardiac diseases.
7. Berries
Almost all types of beeriest including blue berries, strawberry, raspberries and blackberries are great for healthy heart.
Being enriched with antioxidants, polyphenols and anthocyanines make them a great choice. These compounds naturally exist in many fruits and prevent cell’s oxidative damage which occurs due to free radicals and superoxides. In addition to these antioxidants, berries contain high levels of vitamins A and C, folate, calcium, iron, flavinoids and resveratrol. All of these improve cardiac function and prevent heart diseases in a way or other.
8. Chai tea
Chai tea or chai latte is a traditional Asian tea prepared from blending black tea and a variety of spices. These spices such as cinnamon, cloves, fennel, ginger etc, are to give a delectable taste.
Each of the ingredients has its own health benefits. These are good not only for heart health but also for many other conditions. For instance, ginger tea makes a great home based remedy for cold and flu and to relieve congestion. People use it for various purposes, such as relieving arthritis or joint pain. Some blend it with sugar and milk. No matter what, the secret lies in its natural ingredients which are good for marinating good health.
9. Olive oil
Having a plentiful amount of monounsaturated fatty acids and various antioxidants, make olive oil a top list heart healthy diets.
As covered earlier, the antioxidants alleviate the oxidative damage to cells. On the other hand, the monounsaturated fatty acids maintain a lower blood cholesterol level, improve arterial functioning and significantly improve the overall heart health.
Bottom line
Here in this article, we have mentioned some of the vital heart healthy diets. Surly, there are many more. Vegetables and fruits possess great health benefits. So, it’s wise to add these heart healthy diets in your daily meal to enjoy a long, healthy life.