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Top 10 Foods for a Good Heart Health

20 January, 2021 Ritika Singh

Want to live longer? Want to have a happy life? Eat healthy and keep yourself fit. We have always been asked to follow a good and healthy diet. Everything is interrelated. If you are physically fit then you are mentally fit, and if you are mentally fit then you have a healthy lifestyle which prepares you to cope up with the environment.

IMPORTANCE OF A GOOD DIET

Food is the basic necessity for every being which acts as an integral part of our daily lives. Consuming healthy food and appropriate nutrition results into efficient working of the body. Good food not only keeps the body healthy but also helps in maintaining proper energy level throughout the day. And the most important benefit is that it helps in reducing the risk of diseases. What we eat and the amount we eat is responsible for the growth and development of the body.

Food provides you plenty of nutrition, minerals and vitamins which help in maintaining the overall wellbeing and vitality of our bodies. A good and healthy diet affects our daily routine that also includes proper sleep and a stress free mind. This is the reason we are always being asked to focus on our eating habits. It helps to prevent certain chronic i.e. long term diseases and maintains a proper circulation of the blood, resulting into healthy and safe organs of the body.

Not following a proper healthy diet may end up into increased risk of diseases, a fatigue body, disturbed mind, weakness and many more consequences which indirectly or directly hampers the overall health. The diet varies if you focus on the wellbeing of a particular organ. The content and amount of nutrients may vary accordingly.

TOP 10 FOODS FOR A GOOD HEART HEALTH

Heart is the most essential organ of the body which serves as a pump to circulate blood. It is our responsibility to keep it healthy and in good condition. So here we have the top 10 foods for a good heart health:

1. WHOLE GRAINS: It includes wheat, rice, oats, and bajra which are rich sources of carbohydrates and contains abundance of soluble fiber. Taking adequate and proper amount of whole grains helps to remove cholesterol and extra fat from the body, as a result lowers risk of heart disease.

2. GREEN VEGETABLES: Leafy green vegetables are effective which also includes spinach and kale that acts as rich sources of vitamins, minerals and antioxidants. Intake of green vegetables reduces blood pressure and improves arterial function.

3. FISH: It is a strong source of heart-helping omega-3 fatty acids and protein. Intake of this lowers the risk of abnormal heartbeats. It is suggested to have fatty fish such as salmon, mackerel, and sardines at least twice per week.

4. NUTS: It includes almonds, hazelnuts, peanuts, pistachios and walnuts full of protein, fiber, mineral and vitamin. They are also good sources of heart-healthy mono-saturated fats. Nuts help in reducing cholesterol and blood pressure.

5. BERRIES: Strawberries, blueberries, blackberries, raspberries play a central role in heart health. These are rich in antioxidants which protect against inflammation which is responsible for heart diseases. Studies found out that eating berries on a regular basis also help control blood pressure.

6. SOY FOODS: It includes soybeans and tofu which are great sources of protein. It is full of heart-healthy nutrients.

7. DARK CHOCOLATE: It is rich in antioxidants and helps in boosting the heart health. High-quality dark chocolate with cocoa content of at least 70% should be preferred. It is advised to eat at least twice a week for best results.

8. CITRUS FRUITS: It includes oranges and tomatoes which are versatile healthy heart foods rich in vitamin C that protects from cardiovascular diseases. It is preferred to take raw or may be in the form of a salad.

9. GREEN TEA: It possesses antioxidant properties which reduces the risk of heart problems. To get more antioxidants brew with more hot water and avoid sugar or cream. It is recommended at least one cup daily in the morning or evening.

10. BEANS: Black or kidney beans have lots of soluble fiber, vitamin, magnesium, calcium and omega-3 fatty acids. It is high in resistant starch and responsible for lower blood pressure and also decreases inflammation.

Conclusion
Don’t resist to include these foods in your diet to keep the heart in good condition and with minimum risk of heart diseases. If you are already suffering from heart diseases, apart from buying online medicine, start following a proper diet plan. Eat healthy, keep yourself healthy and happy.

 

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