Our heart needs to be working properly all the time for our body to perform all its work routine. Heart is the king organ of our body which supply blood to out body parts and this blood acts like fuel for body parts to do their work. A healthy heart will ensure there is no halt in blood circulation which is important for our body to work normally.
Today you will see most people are falling to cardiovascular diseases because of their bad lifestyle and unhealthy eating. It is important to keep in mind that your heart do get affected by what you eat and how you live? Lazy routine and bad eating habits are main causes for heart problems in middle age people. It is surprising to know that about eighty percentages of heart diseases can be prevented with small changes in daily routine and diet.
When you talk about healthy eating for heart, it means inclusion of lots of fruits and vegetables in your meal with no place for oily and junk foods. The whole idea is to follow a fibre rich diet which is free from unhealthy fats like saturated and Trans fats. There are many fruits, vegetables and foods which will fulfil your desire to have healthy heart so it is important to note them carefully and make them a permanent part of your diet.
Super Foods for Healthy Heart
There was a research done in Japan on about 1000 persons which revealed, those who consumed a good portion of dairy products like yogurt or fermented milk have healthiest gums. It is important to know that most people experience potential risk to their heart because of gum disease. Yogurt and other fermented dairy foods help to have healthy gums. It is not known how much yogurt is good to consume but one thing is clear that yogurt is must to have in your breakfast and lunch. You can also eat yogurt mix fruits salad as a snack.
Opt for oats for your morning breakfast for having healthy heart. Oatmeal contains high levels of omega-3 fatty acids, potassium, magnesium and soluble fibre. It works like sponge that soaks bad cholesterol from digestive tract and prevents it to mix in blood. Besides this oats are light in nature which helps to keep the energy levels up. Make a meal by cooking a cup of instant oats in desired milk along with some honey for sweetness. You may also cook masala oats along with some fresh chopped vegetables.
Raisins are rich source of antioxidants that fights with bacteria that cause gum disease. We already knew now people with gum disease are most likely to develop heart problems. So by avoiding unhealthy gum we can prevent our heart from major risks. It is good idea to eat handful of raisins in a day to keep both heart and gum healthy. Raisins also reduce inflammation which can cause heartburn.
Almonds are rich in vitamin E, vitamin B2, Zinc, magnesium and iron which makes them a must to have item in your pocket. Almonds are great source of unsaturated fats and controls cholesterol levels both are important factors behind healthy heart. Other nuts like walnuts, peanuts and pistachios have same kind of benefits like almonds, so eat handful of these nuts in a day. Always eat nuts in their raw form and avoid salty and roasted nuts.
5. Whole Grains
People who eat whole grains bread have lower risk of heart disease than those who eat refined grains bread. Removing bran from grains also removes the fibre and key nutrients which are necessary for keeping your heart healthy. Whole grain foods because of their high fibre content are easy to digest and also help to control cholesterol levels by converting excess cholesterol in to bile acids. Whole wheat, oats, brown rice is good examples of whole grain foods.
Beans are good for human heart just like any other food we discussed earlier beans are good source of soluble fibber which prevents cholesterol from being absorbed in to blood. It is not required to eat them in plenty to drive the benefits, just ½ cup of cooked beans are enough to lower the risks of heart disease. Also people who are already suffering from some sort of heart problem can make beans a regular item in their daily meal. Beans are also rich in magnesium, calcium and protein. You can make a gravy dish from beans or can add them in soups or can eat boiled beans along with other dish.
7. Salmon Fish
Most fishes are filled with omega-3 fatty acids which help in a big way to lowers the risk of blockage in arteries and prevent irregular heartbeats. Most doctors recommend eating salmon or any other fatty fish for at least two times a week. Salmon is a good source of vitamin B6 and B12, both are stress fighters and deficiency of these vitamins can lead to depression. Eat either grilled fish with some green vegetables on it or make a recipe from fish and eat it along with a piece of whole grain bread.
8. Red Wine
Although it sounds surprising but red wine when drunken moderate quantity can lowers the possible risks to your heart. It is to be noted the intake of more than one or two drinks of red wine or any alcohol can actually be harmful. Red wine contains antioxidants in form of resveratrol and catechins which helps to keep the shape of arteries. A small to medium drink of red wine along with your dinner meal is good way to go.
9. Extra Virgin Olive Oil
When it comes to olive oil it is important to know that only extra virgin olive oil has all the antioxidants and monounsaturated fats which are good for heart. Regular use of olive oil in every day meals will help to lower bad cholesterol and also protects the blood vessels. Just replace your current cooking oil with extra virgin olive oil and you will feel the effects of this change in just few days. You can also sprinkle raw olive oil on your salads and bread toasts.
When we hear use of apples for a certain type of health problem, we tend to remind ourselves with famous line we used to hear in our young days “an apple a day keeps the doctor away.” Apples contain guercetin, a photochemical known for its anti-inflammatory properties prevents you from heartburn. This super health fruit also helps in prevention of blood clots in arteries. Eating apple is as easy as drinking water and can be eaten any time free or while working.
Juicy tomatoes are rich in vitamins especially vitamin K which prevents from haemorrhages and strokes. Tomato purifies the blood and makes the task of pumping blood for heart an easy job. Regular eating of tomatoes either raw or cooked in recipes reduces the risk of heart diseases. You can eat your fresh vegetable salad to go with two to three tomatoes in it.
12. Green Leafy Vegetables
Spinach, kale, radish leaves, lettuce, Swiss chard, broccoli etc. are some green leafy vegetables and food made from these vegetables is super good for avoiding any type of heart risks. The fact that green leafy vegetables are low in fat, calories and high in fibre which makes them perfect food for person that have some sort of heart disease. These vegetables contain essential minerals like folic acid, magnesium, calcium and potassium which aids to proper heart functioning. You can have one recipe or dish made from these green vegetables in your meal.
13. Sweet Potatoes
Sweet in taste these potatoes are full of nutrition and antioxidants protects our heart like a shield. They also make a tasty dessert or snack. Boil some sweet potatoes, cut them in small pieces and squeeze half a lemon with sprinkle of some sea salt that’s it enjoy this tasty snack. You may also roast sweet potatoes instead of boiling them.
Bell peppers comes in red, green and yellow are very good for your heart. These peppers are not spicy so can be consumed with ease. Peppers are rich in beta-carotine and essential minerals like B-complex and potassium. Make a recipe of pepper and potatoes or eat them in raw form by adding them in your salad.
15. Blue Berries
Blue Berries are all properties which are essential for a healthy heart. Studies have shown that eating one cup of blue berries daily for about two months is linked with increase in good cholesterol and lower blood pressure. Both these factors are extremely important for heart to stay healthy. Blue berries are good source of nutrients such as lutein and beta-carotene along with minerals like potassium, magnesium, calcium, vitamin C and fibre. Eat either raw or yogurt dipped berries.
If you are suffering from heart related diseases consumption of above food will help you immensely. Citrus fruits like pomegranates, oranges along with dark chocolates, green tea and soy tofu all are good for your heart.