We live, we feel, we do many things by our heart. Nothing matters more than taking good care of your heart. Heart disease is the leading cause of death around the world. We can prevent the heart diseases by getting regular exercise, not smoking, and controlling stress etc. These are the few things recommended by the heart expert, apart from this eating a variety of nutritious, heart-healthy foods that make up a healthy diet.
Overall, for preventing the heart diseases, a heart healthy diet should be taken as vegetables, whole grains, lean proteins, healthy fats, and foods that are low in sodium.
As we know that there are several foods are suggested by the heart expert but among them I am describing here the top 5 food for preventing heart diseases:
It is a great source of omega-3 fatty acids, it helps to prevent erratic heart rhythms and also reduce the blood clots inside arteries. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health.
Kale has everything you want in a superfood. It has heart-healthy antioxidants, omega-3 fatty acids, fiber, folate, potassium, and vitamin E. It is also high in protein. It creates a sort of Teflon coating in your arteries to keep plaque from adhering.
Blueberries are the one of the most powerful disease-fighting foods for heart disease. It contains anthocyanins, the antioxidant responsible for their dark blue color. Blueberries are also high in polyphenols, which prevent cell damage that causes unhealthy blood vessels. Here are some tips by which you can boost your heart’s health by adding this in your diet:
i. Top your whole-grain cereal with fresh or frozen blueberries to add delicious flavor, a dose of fiber, and heart-healthy antioxidants.
ii. Power up pancakes, waffles, or muffins with fresh, frozen, or dried blueberries for a nutritious breakfast.
iii. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty fruit salad, dessert, or snack.
Overweight adults add walnuts to their diet for preventing diabetes and heart disease. This tasty nut is high in healthy unsaturated fats, protein and fiber. A handful of walnuts contain almost twice as much antioxidant as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them.
Beans really may be a magical fruit. These legumes are a lean protein source and are also a good source of fiber. Eating beans may reduce blood cholesterol, a leading cause of heart disease. They can be eaten alone or added to soups or casseroles.
Apart from these foods there are lots of other foods that are best for protecting your heart and can also help in the management of heart disease in people already suffering from it. With this though I am hoping you all will do take very good care of your heart and yours too.