Cardiovascular diseases are plaguing almost every second person and spreading at an alarming rate. Research tells that it is one of the leading causes of death in the United States. Some of the factors that lead to heart problems are the sedentary lifestyle, modern day stress, unhealthy food and lack of exercise. In order to keep heart problems at bay, you must at first change your diet regimen and stick to a healthier option. Check out these 10 foods that help to maintain a healthy heart.
1. Olive Oil
If you’ve been treating yourself for a heart disease, your physician must have definitely suggested that you avoid oily food and stuff that is deep fried. Well, what your doctor says is right. But, that does mean you will be deprived of fried food forever? Not henceforth; because you have an option. Use olive oil while cooking. Olive oil comprises mono unsaturated fats that are full of antioxidants which are not only good for your heart, but are equally good for lower LDL or bad cholesterol levels.
2. Green leafy vegetables
Green leafy vegetables are high in dietary fiber and low in fats and calories. As a result, they help in reducing the risk of heart diseases as well as cancer. What’s more, these green veggies are rich sources of folic acid, calcium, magnesium and potassium. So, next time you go to the market, don’t forget to buy radish, spinach and lettuce.
3. Soy
Soy is an excellent substitute for red meat for two reasons. Firstly, it has almost the same amount of proteins which you would find in red meat. Secondly, it does not possess those saturated fats, which red meat contains, that are harmful to your heart. An added plus, soy comes in different varietals that contribute to delicious preparations!
4. Whole grains
Whole grains give you those vital nutrients which you would not find in refined food. They are rich in iron, vitamin E, magnesium, natural fibers, antioxidants and essential vitamins. Now, you’d ask what does it mean to eat whole grains? Well, it means have wheat, brown bread, brown rice, pulses and beans in your diet.
Studies reveal that red wine consists of a powerful antioxidant, resveratrol, which helps the smooth functioning of your heart. So, now you’ve gotta reason to party, right? Well, that does not mean you guzzle down innumerable glasses of the beverage. Instead, have it in moderation; say 4 to 6 ounces of red wine a day.
6. Tomatoes
Tomatoes are known to be rich in vitamins that purify blood. They also consist of vitamin K which prevents hemorrhages. So, in order to have a healthy heart, eat lots of salads and sandwiches and don’t forget to stuff them with tomatoes. If you love tomato ketchup, what else could you ask for? Go ahead, relish it like never before!
Studies reveal, almonds comprise vitamin E and vitamin B17, along with minerals like zinc, magnesium and iron. So, now you can keep a check on your cholesterol level by having almonds everyday. Tip: Have almonds in moderation.
8. Apples
Apart from essential vitamins and fibers, apples also contain a phytochemical called quercetin which prevents blood clotting. As a result, you can keep heart problems at bay by simply eating an apple every day. After all, it’s rightly said, an apple a day keeps the doctor away!
Fishes are a rich source of omega-3 fatty acids and proteins. That’s why, they are extremely heart friendly. Having a preparation of fish twice a week is immensely beneficial to the heart. While most fishes are good for your health, salmon is an ideal option for those who have serious cardiovascular issues.
10. Walnuts
Just as fishes, waltnuts, too, are rich in omega-3 fatty acids. They also contain vitamin E, folate, magnesium, polyunsaturated fats and other nutrients that benefit your heart. Relish on walnuts whenever you feel like having a pack of potato chips.
These are foods which you would easily find in your kitchen or in the nearest convenience store. Have them on a regular basis and experience the difference. What’s more, you can experiment with their preparation and come up with new recipes that make them tastier, besides being healthier!
9. Fish
5. Red wine