Healthy Diets that are good for your Heart, help lower risk of Cardiovascular disease
Your heart is a finely tuned machine. To keep it running in top form, you need to give it heart-healthy fuel. And that means you should choose a healthy diet. Picking the right healthy foods can lower your risk of cardiovascular disease, including coronary artery disease which can lead to heart attack and stroke. In the event you are having high cholesterol or heart-related disease, related issues, it is high time you follow a Heart Healthy Diet.
Here you will find 10 of the best foods to protect your heart and blood vessels
Heart Healthy Diet could include any of these Food Items
Oatmeal
Oatmeal is a tasty breakfast food and another good source of those omega-3 fatty acids. And it is a fiber superstar, offering 4 grams in every one-cup serving. It also has nutrients like magnesium, potassium, and iron. Oatmeal is a filling breakfast, and you can top it with fresh berries for an, even more, heart-healthy meal.
Flaxseed (ground)
Ground flaxseed also has omega-3s, along with both soluble and insoluble fiber. It has one of the highest available sources of lignans, which have both plant estrogen and antioxidant qualities. It’s easy to incorporate into your diet and can be mixed into just about anything you normally eat. Sprinkle it on your breakfast cereal, on top of low-fat yogurt, mix into muffins, or combine into your smoothies
Oatmeal
Oatmeal is a tasty breakfast food and another good source of those omega-3 fatty acids. And it is a fiber superstar, offering 4 grams in every one-cup serving. It also has nutrients like magnesium, potassium, and iron. Oatmeal is a filling breakfast, and you can top it with fresh berries for an, even more, heart-healthy meal.
Black or Kidney Beans
Beans are so versatile. You can include them in soups, stews, or salads. Or make a meal out of them. Try black beans on a whole-grain pita tostada with avocado, or combine them with corn kernels and onions to make stuffed bell peppers. Add canned kidney beans to a salad of cucumber, fresh corn, onions, and peppers, and then toss with olive oil and apple cider vinegar. Or bring black beans and kidney beans together for a delicious, nutritious vegetarian chili.
Almonds
Nuts have been shown to lower blood cholesterol. And for a heart-healthy nut, almonds make a great choice. They contain plant omega-3 fatty acids, vitamin E, magnesium, calcium, fiber, and heart-favorable monounsaturated and polyunsaturated fats. Almonds are so easy to eat – you can top your yogurt or salad with almond slivers, or snack on a healthy trail mix. You can also try them in cooking. Sprinkle them on a rice or quinoa dish, or spread them across some salmon for a nice crunch. Choose unsalted almonds for additional cardiac protection.
Red Wine
Red wine contains types of flavonoids called catechins, as well as the antioxidant resveratrol. Flavonoids can help maintain the health of your blood vessels and may help prevent blood clots. Resveratrol has been shown in the lab to have heart-protecting benefits.
Tuna
Tuna contains omega-3 fatty acids. Although not as high in omega-3s as salmon, tuna does provide a moderately good amount. One serving of tuna also provides about half of your daily requirement of niacin, a nutrient that may improve survival odds for those who have had a heart attack.
Tofu
Tofu is a great source of protein. It’s vegetarian. And it’s full of heart-healthy nutrients including niacin, folate, calcium, magnesium, and potassium. It is sometimes called “bean curd” because it is made from pressed soybean curd. It’s easy to prepare and can be part of almost any meal
Brown Rice
Brown rice is not only tasty, it’s part of a heart-healthy diet too. It provides B-complex vitamins, magnesium, and fiber.
Soy Milk
Soy milk contains flavonoid and brings lots of nutrition into your diet. Nutrients include B-complex vitamins, folate, calcium, magnesium, potassium, etc. The protein found in soy milk, versus the protein found in animal milk, can help lower blood cholesterol levels and may provide other cardiovascular benefits.
Blueberries
Berries are good for your heart, along with the rest of your body. Blueberries are packed with nutrients that are part of a healthy diet, including ellagic acid, vitamin C, folate, calcium, magnesium, potassium, and fiber.
Also read: Diet from Sustainable Food is Healthy and Cost Effective
