The Best Foods For Your Heart
In today’s frantically paced world where convenience is preferred to good old fashioned healthy home cooked food, it is becoming increasingly more important to look after your heart health. The food that you consume on a daily basis can have a massive impact on your energy, appetite and your heart. You can maintain good heart health with foods that are healthy, tasty and convenient for your whole family. In this article, we’ll look at various berries and nuts, to fish and leafy vegetables, all of which are fantastic for your heart. It’s up to you as to which of these best foods for your heart you will include in your meals!
Watermelon makes the perfect low-calorie, high fibre treat which is filled with heart healthy antioxidants. Watermelon is a fantastic source of lycopene, which has been shown to help lower the risk of both cancer and heart disease. Watermelon is also a source of citrulline, which has been linked to the improvement of the health of blood vessels. It may also improve the symptoms of diabetes and erectile dysfunction. Lastly, watermelon provides the body with a source of vitamin A and C and magnesium and potassium.
Yoghurt has many beneficial properties, including providing protection to your heart. It also helps to protect against gum disease, which has been linked to an increased risk of heart disease. Yoghurt provides a great source of antioxidants, vitamins and probiotics that can boost your overall health and help with digestion. If you choose natural plain yogurt, try adding some fresh berries to add a bit of flavour.
Like watermelon, tomato is a fantastic source of lycopene and also contains a good amount of heart healthy vitamin C. The vitamin C in tomatoes works as an antioxidant, to protect your cells from damage.
Avocados contain generous amounts of healthy monounsaturated fats and potassium, which helps to regulate blood pressure. Avocados also provide the body with vitamin C, fibre and carotenoids. Carotenoids have been found to reduce the risk of death from cardiovascular disease.
Berries contain a large amount of antioxidants, making them the perfect heart healthy snack. Regular consumption of berries increases your good cholesterol (HDL) whilst lowering your bad cholesterol and also help to lower your blood pressure. Berries are known for their cancer fighting capabilities and they help to combat inflammation and oxidation in the body. Finally, berries contain polyphenols, which increase levels of nitric acid, which cause the blood vessels to relax.
Nutritionists recommend half a cup of beans a day to keep your heart in optimal health. Beans contain soluble fibre which binds to cholesterol, preventing it from being absorbed in the gut. There are many types of bean, including kidney, white, black and pinto. They also contain a wealth of other beneficial nutrients such as: Magnesium, folate, calcium, B vitamins and omega 3 fatty acids.
Studies have shown that regular consumption of fish leads to a 30% lower risk of developing heart disease. Salmon, a cold water fish, helps to reduce levels of harmful lipids. The omega 3 fatty acids present in salmon, lower blood pressure levels and can help put a stop to irregular heart rhythms, while also helping to lower inflammation in the body.
Including whole grains in your diet is a good for your heart health, as they can help you to maintain a healthy weight. This is because obesity is often a risk factor for conditions like heart disease and other heart-related issues. Whole grains are very satiating, helping you to eat less at mealtimes and therefore can help you keep your weight under control. Decreased risk of stroke and heart disease have also been associated with whole grain consumption.
So now you know the 8 best foods for your heart, which of them will you incorporate into your diet?