A healthy heart means a healthy body with vigor and enthusiasm to work hard and live life to fullest. You can ensure that your heart remains healthy by eating right and exercising right. Here, we present you top 5 heart healthy foods which will not only bring good health to your life but will also ensure palatable foods on your plate.
Heart Healthy Foods
Essentially heart healthy foods are those foods that are consumed in their natural forms without going through any kind of processing or exposure to any kind of chemicals. Such foods help fight free radicals from the blood stream and make healthy blood vessels. There is no single miracle heart healthy food, instead for a healthy heart we have to include a variety of foods in our diet.
Green Leafy Vegetables
Green leafy vegetables are good in many ways for our health including heart health. Green leafy vegetables are high in fiber, folate, vitamin A and several other nutrients and minerals like magnesium, calcium, potassium, iron, etc. They are low in calories and high in fiber and thus make ideal food for a healthy heart.
Any kind of whole grains, be it millet, wheat, corn, pulses, oats are tremendously good for heart health. Whole grains are full of fiber, iron and other nutrients which help in regulating blood pressure, lowering cholesterol and maintaining heart health. Try to substitute refined grains with whole grains in your diet. Including ground flaxseed powder in your diet is also an effective way of increasing whole grains in your diet.
Soy protein is high in protein and does not contain LDL – the bad cholesterol which is found in animal protein. In fact soy protein is very few of the foods which can lower the blood cholesterol and lower LDL in the body. 25 gm of soy protein is recommended for daily consumption. You can substitute red meat with soy protein and can reap maximum benefits.
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Olive oil is very good for our heart for a number of reasons. Olive oil contains monounsaturated fats or the good fats which our heat requires for proper functioning. Besides, olive oil is packed with antioxidants. Olive oil also helps in regulating bad cholesterol. Olive oil is available in many variants but extra virgin olive oil gives maximum benefits as it contains polyphenols and many other antioxidants.
Contrary to widely prevailed belief, eating nuts are good for your heart health too. Nuts contain unsaturated fatty acids and many other nutrients like omega -3 fatty acids, fiber, vitamin E, plant sterols, etc. Eating nuts help in lowering cholesterol and helps in stopping clot formation also which can in fact cause a fatal heart attack. Since nuts are high in calories and fats also so eat nuts in moderation. Eating a handful of mixed nuts like almonds, walnuts, pistachio, hazelnuts, pine nuts is enough for a day. Aim to substitute unhealthy saturated fats with nuts as a snack in your diet. These heart healthy foods can help you maintain a good health and live a fit and healthy life.