Our heart is the vital organ that works non stop so, it is important to maintain a healthy heart for its efficient working. But the fact that millions of people are dying each year due to heart diseases. There are many things you can do to help keep your heart healthy and disease-free, like an annual check-up, quit smoking, regular exercise, reduce stress, etc. All of these things can have a positive effect on heart health. But, one of the simplest lifestyle changes that will benefit your heart is watching what you eat.
So, when taking steps to minimize the risk of heart disease diet is the best way because what we eat daily affects our cholesterol, blood pressure, etc.
To plan a healthy heart- diet plan we should know which are the food good and bad for our heart.
These are some food which saves your heart health;
Leafy Green Vegetables
Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.
spinach packs a punch! So does kale, Swiss chard, collard/mustard greens and bok choy. Use these sandwiches and salads instead of lettuce. Broccoli and asparagus are filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fiber.
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.
Many studies have noted the potential health benefits of the antioxidants in red wine. However, it is unlikely that the benefits of the antioxidants outweigh the dangers of alcohol.
Recently, however, a new study proposed that these same antioxidants could form the basis of a new stent for use during angioplasty — the process where narrow or obstructed veins are widened to treat atherosclerosis.
The researchers behind that study are currently developing a new kind of stent that releases red wine-like antioxidants into the blood to promote healing, prevent blood clotting, and reduce inflammation during angioplasty.
Drinking green tea is associated with a small reduction in cholesterol, which, as we know, is a main contributor to heart disease and stroke. But the review could not pinpoint how much green tea someone would have to drink to receive any health benefits.
Studied the effects of drinking green tea on people with high blood pressure. The report concluded that green tea was associated with a reduction in blood pressure. But, the authors were unable to determine if this modest reduction could help to prevent heart disease.
One recent study found that regularly drinking coffee was linked with a decreased risk of developing heart failure and stroke.
Try this nutty whole grain in place of rice. You can also simmer barley into soups and stews. The fiber in barley can help lower cholesterol levels. It may lower blood sugar levels, too.
Sweet and juicy, oranges have the cholesterol-fighting fiber pectin. They also have potassium, which helps control blood pressure. In one study, 2 cups of orange juice a day boosted blood vessel health. It also lowered blood pressure in men.
Mild, tender black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium can help lower blood pressure. Their fiber helps control both cholesterol and blood sugar levels. Add beans to boost soups and salads.
A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation. Servings of salmon or other oily fish a week is good.
This oil is a healthy fat made from smashed olives. It’s rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies, or with bread.
A small handful of walnuts a day may lower your cholesterol. It may also protect against inflammation in your heart’s arteries. Walnuts are packed with omega-3s, healthy fats called monounsaturated fats, plant sterols, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies.
Slivered almonds go well with vegetables, fish, chicken, and desserts. They have plant sterols, fiber, and heart-healthy fats. Almonds may help lower “bad” LDL cholesterol. Grab a small handful a day.
Swap white potatoes for sweet potatoes. With a low glycemic index, these spuds won’t cause a quick spike in blood sugar. They also have fiber, vitamin A, and lycopene.
A warm bowl of oatmeal fills you up for hours, fights snack attacks, and helps keep blood sugar levels stable over time. oatmeal is rich in soluble fiber, it may help to reduce the risk of heart disease.Oats’ fiber can help your heart by lowering bad cholesterol (LDL). Best results come from using steel cut or slow cooked oats.
These foods help to maintain your cholesterol and blood pressure, include these food in your diet and avoids fast foods. Exercise also help to maintain healthy heart, try cardiovascular exercise and live a happy life.