Diet plays a major role in promoting heart health and to reduce the risks
associated with heart disease. It is also considered that certain foods can
influence the blood pressure, triglycerides, cholesterol levels and inflammation,
all of which are major contributors for heart health.
Here are 8 foods recommended to promote a healthy heart.
Leafy green vegetables
Rich in vitamins, minerals and antioxidants, leafy green vegetables like spinach,
kale, etc. promote heart health. They also contain a great source of Vitamin K
which protects the arteries. High in dietary nitrates, they help reduce blood
pressure, decrease the stiffness in arteries and improve the function of the cells
lining the blood vessels. Increasing the intake of leafy green vegetables is also
considered to reduce the risks associated with heart diseases.
Including the nutrient rich parts of the grain – germ, endosperm and bran, whole
grains like whole wheat, brown rice, oats, barley, quinoa etc. are recommended
for heart health. Whole grains are also high in fiber when compared to refined
grains and help reduce the bad cholesterol which leads to the decrease of risk
for heart diseases.
Berries like strawberries, blueberries, blackberries and raspberries are packed
with important nutrients that are influential for heart health. Berries contain
anthocyanins that are antioxidants which fight oxidative stress and
inflammation that can lead to the development of heart diseases.
Walnuts contain fiber and micronutrients like magnesium, copper and
manganese along with a rich source of omega-3 fatty acids, Vitamin E and
folate which promote heart health.
Pulses and legumes such as beans, peas, chickpeas, lentils, etc. are effective for
reducing the levels of LDL or bad cholesterol and triglycerides. They are also
rich in fiber, protein and antioxidants that are beneficial for heart health.
An excellent source of heart-healthy monosaturated fats, avocados are
considered to reduce cholesterol levels and lower risks for heart diseases. It is
also beneficial for minimizing blood clots.
Seeds like chiaseeds and flaxseeds are great sources of nutrients like fiber and
omega-3 fatty acids which contribute to heart health. Including these seeds in
the diet will help reduce risks associated with heart disease like inflammation,
blood pressure, cholesterol and triglycerides. These also lower blood pressure
and minimize the build-up of plaques in the arteries.
Green tea has been associated with properties that can help reduce cholesterol.
It can also facilitate increased fat burning and improve sensitivity to insulin.
Studies have also found out that the ingredients in it can also act as antioxidants
which prevent cell damage, reduce inflammation and promote overall heart
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