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Cardiovascular diseases have been one of the leading causes of health problems in the world. Unhealthy eating and drinking habits, stress related t personal life lack of activities and sedentary lifestyle are some of the factors that lead to poor heart functions.
Heart problems are also combined with blood pressure and higher levels of cholesterol making the condition worse. Only exercising and medications will not be sufficient for maintaining a healthy diet routine. You need food varities for the heart, and there are some foods that can keep your heart healthy for life. Here?s a list of top 10 foods for the heart:
List Of Foods For Heart
Yogurt
Research reveals that yogurt can protect your against gum diseases. If left untreated, gum diseases can increase the chances of developing heart diseases.
Yogurt contains a lot of healthy probiotics that helps in improving overall health. Probiotics are those live cultures used for fermenting foods, and yogurt contains the right amount of probiotics for improving digestion and boosting immunity.
Whole Grains
Eating plenty of nutritional whole grains can make you leaner and lower the risk of developing heart diseases. This typical attribute of whole grains is mainly because of its protective ingredients, such as phytoestrogens, antioxidants and phytosteroals that protects against heart diseases.
Fiber present in whole grains has several health benefits too; various studies have proven that a diet high in fiber can lower the risks of heart diseases. Aim to have plenty of soluble fiber in your diet, which helps in lowering the level of bad LDL cholesterol. Soluble fiber also binds bile acids, which aids fat digestion.
Beans
Beans are a healthy source of food for the heart and you need not eat lots of them to earn benefits, having baked or cooked bean can lower cholesterol levels. Soluble fiber present in beans is one of the main reasons why it contributes to a healthy heart.
Like all other foods containing soluble fiber, beans helps in binding cholesterol and prevents it from getting absorbed into the gut. There are several other components present in beans that have cholesterol-lowering effects. Beans contain flavonoids that reduce risks of strokes and heart attacks.
Oily Fishes
Oily fishes like salmon and mackerel contain healthy omega 3 fatty acids, which is very good for the heart. Fishes are loaded with omega 3 fatty acids that lower triglycerides in blood that could lead to blood clotting. Omega-s also helps in lowering blood pressure levels thereby, preventing arrhythmia. Apart from fishes, omega-3 fats present in walnuts, canola oil and flaxseed oil.
Nuts
Chock-full of heart-friendly monounsatured fats, vitamins and minerals, nuts are excellent foods for the heart.
Research reveals that people can eat all types of nuts, such as pecans, walnuts, hazelnuts, peanuts, pine nuts and pistachios 2 to 4 times per week to lower the risks of developing heart diseases.
Dark Chocolate
Chocolate is one thing that everyone loves, irrepespective of the person?s age. Having moderate amounts of rick dark chocolate can give you lots of flavonoids that has blood-thinning effects.
It can benefit your overall cardiovascular health and boost your immune system by decreasing inflammation. Chocolates help in maintaining the youthfulness of blood vessels to lower the risks of hypertension, kidney diseases, type 2 diabetes and dementia.
Tomatoes
The most potent source of vitamin A and C, fiber and potassium, tomatoes are excellent for heart health. Tomatoes also contain high amounts of lycopene that works with many other essential minerals and vitamins to prevent diseases.
Research reveals that a blend of essential nutrients present in tomatoes can help in preventing heart diseases. Cooking may lessen the vitamin profile of tomatoes, but its lycopene content and antioxidant activity remains unchanged.
Apples
Apples are the healthiest fruits of all. They have been associated with lower risks of death such as cardiovascular diseases and coronary heart diseases. Frequent apple eaters are unlikely to suffer from strokes. Research shows that apples contain potent antioxidant flavonoids compounds like epicatechin, quercetin, kamepferol, epigallocatechin and polysyballic wonders.
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All these ingredients play a major role in preventing LDL ?bad? cholesterol from triggering and oxidizing certain elements that could lead to plaque buildup in the arteries along with inflammation. Apples also contain pectin, a typical soluble fiber that lowers the level of cholesterol and provides vitamin C and antioxidants in abundance.
Berries
Berries are primarily tailor made food for the heart. Eat one cup of berries to increase the level of good cholesterol in blood and lower blood pressure. These are the two positives to improve heart health. Mix strawberries, bilberries and red raspberries.
Berries contain diverse range of nutritional polyphenols that increases nitric oxide levels in the blood and promotes a healthy heart. It helps in relaxing the blood vessels too.
Green Tea
There are strong evidences to prove the green tea is the healthiest of all, and has several benefits too. Drinking 12 ounces of green tea per day can reduce the risks of heart attack. Catechins present in green tea hampers the inflammatory response of the body that causes gum diseases, which is a common cause of heart problems.
Top 10 Foods For The Heart Disease,Source: http://www.ayushveda.com/magazine/top-10-foods-for-the-heart-disease/
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