Food that will keep your heart healthy should be of a major demand in our daily food nutrition intake since it is obvious that a healthy heart is a healthy life. Fruits and herbs has been of a great help to man, vegetabales and nuts are not left out among the number of the food that will keep your heart healthy.
Food that will keep your heart healthy are vast depending on the one you are able to lay your hand on, fruit and herbs are playing enormous role in food nutrition needed to keep our heart at optimal performances. The health benefits and nutritional values of these fruits and herbs, seeds, nuts and vegetables are the key nutrients in the journey to a healthy heart.
Understanding food nutrition and eating for a healthy heart means filling your plate with heart-healthy foods like vegetables fruits and herbs, paying attention to fiber, eating fish a couple times a week, eating food with healthy fats and limiting unhealthy fats like trans fats, as well as too much of salt. And although no single food is a cure-all, certain foods have been shown to improve your heart health. Here we try to give you a clue of the kind of food you should include in your diet.
Food That Will Keep Your Heart Healthy.
It’s not green, but it is bursting with antioxidants, is high in fiber, and contains allicin, a component of garlic shown to help lower the risk of heart attacks and reduce cholesterol.
Almonds contains Vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. which good for your heart and your mood. B vitamins and magnesium help produce serotonin, which helps regulate mood. Zinc has also been shown to fight some negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.
An excellent source of vitamin C, plus vitamin A, potassium and fiber, tomatoes are high in lycopene, which works with other vitamins and minerals to aid in disease prevention. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease. Cooking may actually increase the health benefits of this lush fruit because although cooked tomatoes have less vitamin C, their lycopene is more available and antioxidant activity is undiminished by cooking.
Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.
For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers. Furthermore, flaxseed may help keep blood pressure and cholesterol levels under control.
One study in people with high blood pressure showed that eating 30 grams of flax seeds every day for half a year decreased systolic blood pressure by an average of 10 mmHg and reduced diastolic blood pressure by 7 mmHg. In one study of 17 people, eating bread made with flaxseed was shown to reduce total cholesterol by 7% and “bad” LDL cholesterol by 9%.
Although more research is needed about the effects of chia seeds on heart health in humans, one study in rats found that eating chia seeds lowered blood triglyceride levels and boosted levels of beneficial HDL cholesterol.
One banana has 422 mg—about 12 percent of your recommended daily dose—of potassium. The potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body. Potassium helps the kidneys excrete excess sodium, thereby contributing to healthy blood pressure. This mineral is especially important for people taking diuretics for heart disease, which combat sodium and water retention but also strip potassium from the body in the process.
For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.
In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure. Another review also compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in those with high cholesterol.
Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke.
Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits.
Studies have shown that the fruit may help to reduce the buildup of plaque in arteries and lower blood pressure. Experts believe that pomegranate’s benefits come from its powerful punch of polyphenols—including anthocyanins (found in blue, purple and deep-red foods) and tannins (also found in wine and tea).
In a 2008 study, researchers found that compared with other antioxidant-rich beverages including blueberry juice, cranberry juice and red wine, “pomegranate [juice] naturally has the highest antioxidant capacity,” reports David Heber, M.D. Ph.D., study collaborator and director of the UCLA Center for Human Nutrition.
Asparagus contains heart-healthy anti-inflammatory nutrients like folate and vitamins C and D. It is also low in calories and quick cooking. Sauté it with sugar snap peas and toss with whole wheat pasta, olive oil, lemon juice, and a bit of freshly grated Parmesan cheese and pepper for a meatless meal fit for every one.
Almost all fruit is good for you — cherries, strawberries, mangos, peaches, But these blue- beauties work overtime to provide you with antioxidants and vitamin C, both potent stress busters. They’re low in calories and sugar, so you can snack on them to your heart’s content without an ounce of guilt (or fat). Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur when you’re stressed out.
Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting. They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.
Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.
Multiple studies have found that including more whole grains in your diet can benefit your heart health. Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25%.
Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts—walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes)—two to four days or more per week have a lower incidence of heart disease than people who eat them less often.