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Cardiac health is very important since heart is a major organ in the human body. If the heart is healthy, it can pump blood to the organs and keep a good health. By eating certain foods, you can keep a healthy heart which can be good for the overall health. There is a great variety of vegetables and fruits to keep heart healthy. Eating foods in their natural form can be great for the heart. I have some heart healthy foods with me to counter heart problems.
Top 12 Heart Healthy Foods
Fruits That are Good for Heart Health
1. Blueberry
Blueberries are the favorite fruit of many. They cannot but be appetizing for their flavor and taste. I must mention that blueberries are good for heart health. They are known to be rich in anti-oxidants. This can make you reach a good heart health. The anti-oxidants in blueberries can reduce bad cholesterol, LDL, in the artery walls and contribute to heart health and prevent stroke. A cup of a serving of blueberries is recommended for heart health.
2. Strawberry
Strawberries are another favorite fruit of many that you cannot stop to enjoy at any time of the day. It is a super fruit ranked in the top ten in anti-oxidant capacity. Not only are they rich in nutrients but also known to aid in lending you a good heart health. Strawberries are rich in fiber, potassium and anti-oxidants that may be a good sign in consuming for heart health. They are cholesterol-free and one serving of a cup gives 50 calories. These delicious and heart healthy fruits can control high cholesterol and high blood pressure which are risk factors of heart diseases.
3. Apple
Apples are such sweet fruits that you cannot keep yourself waiting to eat. Eating an apple or two can reduce heart risk factors. In a study, it has been proven that eating apples can reduce heart risks by lowering the bad cholesterol. They can also regulate the blood sugar levels so that they may not endanger the heart health. There is also a saying that an apple a day keeps the doctor away. It can make your lifespan longer eventually.
4. Orange
Oranges fall into the category of juicy fruits and are sweet and sour fruits. A glass of orange juice is that many wish for. Oranges are experts in keeping your arteries healthy by lowering the cholesterol accumulated in them. This nature of them can keep you away from heart attacks. The quality of giving a good heart health is due to the presence of
flavonoids that citrus fruits contain. These flavonoids have the ability to reduce bad cholesterol and increase good cholesterol. Try adding these fruits in your diet for a good heart health.
5. Grapefruit
Grape fruit can be good for your heart health but if you are already taking heart medication, you may have to avoid it. It can actually lower the risk of developing a heart disease lowering triglyceride, bad cholesterol that may lead you to a heart disease. It can reduce the blood pressure and keep your heart healthy and free from any heart diseases like heart stroke or heart attack.
Vegetables That are Good for Heart Health
6. Carrot
Carrots, known for their sweetness and crunchiness are a favorite vegetable of many in all parts of the world. They are recommended for heart health as they contain heart healthy vitamin-A which prevents thickening of artery walls that is due to accumulation of cholesterol. They can help to eliminate the fat through the digestive system itself. A cup of chopped carrots can give you the recommended amount of vitamin -A. Incorporating carrots into your daily meals can take care of your heart health and so try adding in your diet.
7. Tomato
Tomato is a vegetable that promotes overall health like the fruit, apple. Tomatoes again can help reduce the LDL in arteries, which is the cause of heart attacks and other heart diseases. Tomatoes can hence support heart health by reducing the thickening of the arteries by reducing cholesterol accumulated in them.
8. Broccoli
This green vegetable has been known for its heart health benefits. A chemical found in this vegetable called
sulforaphane can boost the body’s immune system to keep arteries unclogged. Broccoli contains the highest levels of sulforaphane. It can reduce any inflammation that may lead to a heart attack. Hence, try eating broccoli in salads or other ways to combat heart health issues.
9. Onion
Onions can help combat heart disease. They exceed red wine in heart protecting properties. Generally onions are not common among heart patients due to lack of awareness but they can aid in heart health. They have a compound called quercetin that can reduce blood pressure in hypertension patients. Hence, maintaining a good blood pressure means a good heart health. Make it a priority to include onions in your diet in the form of salads as eating raw can have a good result although they have a pungent smell.
Others
10. Fish
Trying fish once in a week can do a favor to your heart health. Fish has omega-3 fatty acids that can lower bad cholesterol and increase the good cholesterol which can benefit the heart health. They are packed with mono saturated and poly-saturated fats good for heart health. Fish like salmon, mackerel, tuna and sardines include the benefits.
11. Nuts
Nuts similar o fish contain omega-3 fatty acids and mono and poly saturated fats that can increase good cholesterol and reduce the bad cholesterol in the arteries. Hence this can reduce the risk facts of a heart attack. They are also inexpensive and easy to store. Try adding nuts into your daily diet so that your heart health can see a progress.
12. Oatmeal
A steaming bowl of oats can make a wonderful breakfast with nuts or seeds added and can also be very good for heart health. If you are already a heart patient or if you want a good heart health,oats can be the best idea for both. The fiber in oats has beta-glucan that has proven to be cutting down cholesterol. High cholesterol can actually build up plaque that can lead to heart diseases. So eating oats can help in heart health by keeping cholesterol in control.
The above heart healthy foods are super foods when it comes to heart health. So try adding them in your diet so that you are benefited with a good heart health. These foods not only help you in cardiac health, but also give you a toned body.
Pradeepa Poilneni
