A well-balanced diet is crucial for reducing the risk of cardiovascular disease. This means that if you decide to make proper choices in the types of foods you consume, then you are likely to minimize high cholesterol, high blood pressure, and inflammation, which are some of the common risk indicators of heart disease. Now let us look at five foods that are beneficial for the heart and how best to include them in the eating plan.
What Are The Best Food For The Heart?
Fatty Fish:
Omega-3 fatty acids are abundant in fatty fish, such as salmon, mackerel, and sardines, which are good for the heart.- Reduces inflammation: A high inflammation level is one of the main causes of heart disease. Omega-3s work to reduce inflammation in the entire body and thus shield the blood vessels and the heart.
- Lowers triglycerides: When the level of triglycerides is high, then this is an indication that a person is at high risk of developing heart disease. Research suggests that omega-3s can lower triglyceride levels by up to 30%.
- Improves heart rhythm: Omega-3s have been established to lower tendencies of irregular heart rhythms otherwise known as arrhythmias, leading to a sudden death due to heart failure.
- Enhances blood vessel function: These fatty acids cause the blood vessels to dilate, hence enhancing the blood flow and consequently lowering the blood pressure.
Also Read: Blood Sugar Level Chart by Age: A Simple Guide to Normal Ranges
Whole Grains
Dietary fiber in the form of whole grain foods includes brown rice, oats, quinoa, and whole wheat breads. Fibre plays a crucial role in maintaining a healthy heart by:- Lowering cholesterol: Soluble fiber can attach itself to cholesterol particles in the digestive canal and thus eliminate those particles from the body. This one lowers the presidency of low-density lipoprotein, commonly known as “bad” cholesterol.
- Regulating blood sugar: Whole grain products can therefore be rated to have a low glycaemic index, which is an indication that they do not cause rapid increases in blood sugar levels. This contributes to the reduction of insulin production fluctuations and, as a result, reduces the risks of type 2 diabetes, which is a major factor in heart disease.
- Promoting satiety and weight control: Fiber helps control appetite, which can prevent overeating and aid in weight management, benefiting heart health.
Fruits and Vegetables: Nature’s Nutrient Powerhouses
Fruits and vegetables are also important to keep the heart healthy and packed with supplies of vitamins, minerals, and antioxidants. These nutrients work together to protect your heart in several ways:- Antioxidants: Food items such as fruits and vegetables are also rich in antioxidants such as vitamins C and E, beta-carotene, and flavonoids, which have the advantage of reducing free radicals that tend to harm the heart muscle and blood vessels.
- Potassium: Some of the foods rich in potassium include bananas and oranges, which are rich in potassium, and green vegetables such as spinach, which is also a good source of potassium that counteracts the effects of sodium on blood pressure.
- Folate: Green vegetables like spinach and broccoli help lower homocysteine levels, a compound that can damage blood vessels and increase the risk of heart disease. To obtain all these benefits, plan on having fruits and vegetables of different colors daily, as each color profile is associated with different protective benefits to the heart. Whether you like your veggies raw, roasted, steamed, or lightly stir-fried, it’s important to ensure you get at least five serving’s worth of fruits and vegetables daily to improve your heart health. To increase the consumption of fruits and vegetables, prepare them cooked or in liquid form, say, through juices or savories.
- Nuts and Seeds: Products of nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, are all rich in vitamins, minerals, fiber, and antioxidants that are good for the heart. Here’s how they benefit heart health:
- Rich in unsaturated fats: This means the foods contain monounsaturated and polyunsaturated fats that are good for reducing the LDL cholesterol levels, which are otherwise known as the ‘bad cholesterol while increasing the HDL cholesterol levels, which are commonly known as the ‘good cholesterol’.
- High in fiber: Fiber from nuts and seeds can help in the reduction of cholesterol, thus enhancing the overall health of the heart as well as digestion.
- Omega-3 fatty acids: Walnuts, chia seeds, and flaxseeds are rich in plant-based omega-3 fatty acids known as ALA that are responsible for reducing inflammation and stressed hearts. Nuts and seeds can be added to yogurt, oatmeal, or salads, or eaten as a snack.
Dark Chocolate
It might shock you to come across chocolate in this list, but the fact is that dark chocolate, if taken in reasonable proportions, is good for the heart. The key component in dark chocolate is flavanols, which offer the following heart-boosting properties:- Improves blood flow: Flavonols in dark chocolate help produce nitric oxide, which relaxes blood vessels and improves circulation, reducing blood pressure.
- Reduces inflammation: For the skin it is packed with antioxidants that seek to lower inflammation, which is a factor in heart disease, and for the heart it contains flavonols that make it less prone to inflammation.
- Lowers blood pressure: According to various research findings, it has been established that taking moderate amounts of dark chocolate can lead to a decrease in systolic and diastolic blood pressure, meaning less pressure on the heart.
