A healthy diet is important for a healthy heart. Following are list of some foods that might help in improving the heart health
- Green leafy vegetables
Green leafy vegetables are rich in minerals, vitamins and antioxidants. Green leafy vegetables having photosynthetic tissue have notable amount of vitamin K and nitrates which promotes proper blood clotting, reduces blood pressure and reduces arterial stiffness along with it’s improved function.
Almonds are crucial for heart health. They are rich in monounsaturated fats and fibres. The high amount of monounsaturated fats and fibres prevents plaque build up in the arteries and keeps it clean. Being high in calories they should not be consumed in high amount.
- Whole grain
Whole grain are rich in fibres and includes all nutrient part of a grain. This helps in lowering cholesterol level and systolic blood pressure, also prevents heart diseases.
Berries are a rich source of antioxidants and hence prevents heart diseases that might occur due to oxidative stress and inflammation.
Avocados are rich in potassium and monounsaturated fats which are essential for healthy heart. They intend to low cholesterol level and blood pressure.
Fatty fish are rich in Omega-3. Fatty fish like salmon, tuna, mackerel and fish oil are considered good heart health. They tend to control cholesterol level, blood sugar and blood pressure.
Walnuts are good for heart health as they are rich in fibres and micro nutrients like copper, manganese and magnesium which controls the total cholesterol level.
Beans consist of resistant starch which controls the cholesterol level and reduces inflammation and blood pressure making it good for the heart.
- Dark chocolate
Dark chocolates are rich in antioxidants like flavonoids which prevents development of calcified plaque and coronary artery diseases.
Tomatoes consist of a natural plant pigment called lycopene which has high antioxidant property. Presence of lycopene prevent heart diseases and stroke; it also increases good cholesterol (HDL) which prevents plaque formation.
Some seeds like chia seeds and flex seeds have heart healthy nutrients which prevents heart diseases by improving blood pressure, inflammation and cholesterol level.
Garlic and its components are known to reduce blood pressure and inhibit platelet buildup which reduces risk of stroke and blood clots.
- Olive oil
Olive oil is rich in monounsaturated fats and antioxidants making them good heart. They lower the risk of heart diseases along with cholesterol and blood pressure.
Edamame is an immature soya. It has antioxidants like flavonoids which improves heart health and lower the risk of coronary artery diseases.
- Green tea
Green tea is known to have antioxidants which prevents cell damage, reduce inflammation and improve heart health.