The biggest mistake we make in life is taking our internal body for granted. Just because we can’t see what is going on unless of course, we go for a diagnostic test -which we don’t until a doctor tells us to-we think that everything is fine. The health of your heart especially and its associated network of arteries are directly impacted in functioning by the food you eat. An unhealthy diet of processed food, red meat, sugar-based beverages, and fats can increase cholesterol and clog your arteries with plaque that prevents blood flow to the heart.
Besides healthy physical activity, the only way to ensure your heart functions well is to eat these 15 foods for a healthy heart which can also prevent the risk of cardiovascular disease and future heart attacks.
Salmon, herring, mackerel, and haddock are all fatty fish rich in healthy fats called omega 3 fatty acids. Besides preventing disease like Arrhythmia and atherosclerosis, fatty fish is excellent for improved brain function. It contains the all-important substances EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega 3 fatty acids are important for health but your body can’t manufacture them which is why you need them from nutrition. Omega 3 fatty acids derived from fatty fish prevent heart disease, depression, arthritis, and dementia. They are also beneficial for physical activity promoting muscle recovery.
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Oats are whole grains which is good for you. The main benefit of oatmeal which contains the ingredient Beta glucan is that it reduces cholesterol of which LDL or low-density lipoproteins or bad cholesterol can block arteries reducing heart function. Oatmeal is also a good source of insoluble and soluble fiber that promotes healthy digestion, weight loss and maintains blood glucose levels thereby preventing the risk of diabetes. Oats are also rich in vitamins and minerals such as manganese, selenium, magnesium, zinc and phosphorous which are good for the skeletal system, immunity, and your heart. Oats should be eaten at least thrice a week.
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Besides reducing blood pressure and dilating blood vessels, Berries are abundant in health benefits for the heart. Berries especially the dark colored ones such as blackberries and blueberries contain antioxidants called anthocyanins which are anti-inflammatory, anticarcinogenic, antimicrobial and prevent oxidation of LDL or bad cholesterol. Anthocyanins have neuroprotective properties and improve focus and memory. Raspberries are known for their anti-cancer properties while berries, in general, are rich in fiber promote digestion and maintain a healthy heart. For athletes and those working out, dark berries also contain C3G or cyanidin 3 glucoside which provides energy by sourcing it from stored fat. It also decreases blood sugar levels while promoting protein synthesis of muscles.
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Pure dark chocolate sourced from the seeds of the cocoa tree could well be regarded as the best source of antioxidants on earth. However, you have to consume dark chocolate that does not contain sugar. Besides maintaining a healthy blood pressure level, it is also anti-inflammatory and prevents blood clotting. Dark Chocolate improves heart function, prevents the risk of cancer, helps maintain a good lipid profile and also improves brain function. While improving skin because of flavonoids that absorb UV light and improve blood flow to skin cells, dark chocolate also contains serotonin which improves mood and helps fight depression.
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Nuts like almonds are also a source of omega 3 fatty acids and protein essential for a healthy body. A mix of nuts can give you a variety of essential nutrients and vitamins like vitamin E which is a known antioxidant that improves skin and fights free radicals or cancer causing elements in the body. Nuts also provide you healthy fiber and decrease bad cholesterol in the blood. A big benefit of nuts is that they also promote weight loss. Nuts are an inexpensive snack which you can add to meals or eat when hungry as foods for a healthy heart.
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Just 2 or 3 teaspoons of extra virgin olive oil decrease cholesterol and reduce blood sugar levels. Olive oil is a rich source of vitamin E good for skin bones and healthy hair growth. It is one of the healthiest monounsaturated fats with strong anti-inflammatory properties that prevent the risk of stroke and heart disease. The main ingredient in olive oil is oleic acid that is packed with antioxidants, vitamin E and K. Besides being good for your heart, Olive oil is good for weight loss, Alzheimer’s and arthritis.
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Red wine shouldn’t be drunk in excess but up to five glasses a week is recommended by studies done at Harvard which found that it also reduced the risk of prostate cancer. Red wine such as merlot made from blue grapes and dry flavored cabernets are particularly high in flavonoids that promote heart health by preventing cardiovascular disease. A study in Washington University in July 2015 showed that red wine and weight loss go hand in hand because of a substance called resveratrol.
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One of the best ingredients that can help reduce obesity and promote weight loss, drinking five to 6 cups of unsweetened organic green tea can do much to prevent heart disease and ensure a healthy heart. Green tea reduces plaque from cholesterol and increases metabolism to burn more fat.
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As a rich source of fiber, broccoli and Spinach are considered super foods that promote super health. Being a rich source of fiber, both vegetables are packed with vitamin and minerals like C, K, potassium, thiamine, Vit B6, folate, and fiber. Spinach especially contains iron good for production of red blood cells. Both Broccoli and Spinach are perfect vegetables that prevent skin damage, improve bone health, reduce risk of cancer and maintain a healthy heart.
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Avocados are another source of omega 3 fatty acids considered healthy fats to reduce cholesterol and plaque buildup in the arteries. It is the only fruit that provides a healthy dose of MUFA or monounsaturated fatty acids in the body. The fruit is a power pack containing at least 20 important vitamins and minerals.
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Bioactive compounds in pomegranates make it one of the healthiest foods and healthiest juice on the planet. Pomegranates reduce blood pressure and promote healthy blood circulation. Being rich in iron, it increases hemoglobin. Consuming Pomegranates improves heart function, fights conditions like hypertension and relieves the symptoms of osteoarthritis. Pomegranates also improve brain fiction such as memory and focus. As a fruit rich in fiber, it is the seeds that are edible and are packed with antioxidants good for general health.
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Cinnamon promotes weight loss by increasing metabolism. It prevents the risk of atherosclerosis, fights diabetes and prevents brain cell degeneration while protecting brain function. While excellent for the heart, Cinnamon has anti-inflammatory properties that can reduce the risk of diseases like cancer, viruses, and infections. It is excellent for oral health too.
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Watermelon is rich in an ingredient called lycopene which has been linked to good heart health, bone health and prevention of cancer. Watermelon is packed with vitamins like B6, Vit C and A as well as amino acids and antioxidants. Consume ripe watermelons that become reddish in color because it means that it contains more beta-carotene which is also good increasing immunity, skin and eye health. The white part close to the rind contains some powerful amino acids like arginine formed from Citrulline that improve heart function, blood circulation and virility.
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One of the best superfoods on the planet, garlic rich in its ingredient allicin is just about good for everything. It is a powerful anti-inflammatory as well as an antioxidant. It helps regulate blood pressure and maintains blood sugar. It prevents plaque buildup and alleviates vasoconstriction. Garlic is a known blood purifier and prevents disease. It contains antibacterial properties and is known to prevent the risk of cancer. To get the maximum benefit of garlic, eat three to four cloves of raw garlic a day either whole or chopped and added to food. Cooking garlic reduces its properties.
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Among foods for a healthy heart, apples are a cheaper alternative to pomegranates but are no less packed with super ingredients that improve heart health. Apples are rich in phytonutrients and dietary fiber that reduce cancer, hypertension, diabetes and heart disease. Apples are also rich in Vitamin C that increases immunity and are good for skin. Pears prevent diverticulosis and promote weight loss. It is also rich in dietary fiber and prevents the risk of cardiovascular disease and diabetes as well as having detoxification properties.
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