Super Foods That Keep Your Heart Healthy

 

Super Foods That Keep Your Heart Healthy

Heart diseases are some of the most common diseases of the past century and probably will stay to bother many people for the time being. Consequently, many people prefer to prevent heart disease and other health issues naturally. Perhaps you are one of those people or you simply want to have a healthier lifestyle. If you are wondering what super foods are, they are foods that come with different nutrients that help promote heart health and boost immunity. Super foods can also be sourced naturally, so people concerned about ethics need not to worry about it. For a new and improved nutritional plan, include the following healthy food items into you daily diet when possible and available:

Tuna

It seems that no other fish can beat tuna when it comes to popularity. Thanks to its taste and health benefits, tuna has a good reputation. It is rich in essential amino acids which are necessary for growth and muscle tissues. In addition, tuna naturally comes with loads of omega-3 acids, making the fish good for cardiovascular health.

Salmon

Many of us seem to love calling salmon their favorite fish! This isn’t surprising since salmon goes well in a salad, sushi, and just about any dish that you can think of. Salmon contains good amounts of omega-3 fatty acids and various nutrients that are generally good for health. The ‘chicken of the sea’ is great at reducing triglyceride levels, loosening constricted blood vessels, preventing blood clots, and helping ward off cardiovascular disease.

Sardines

There is a good reason for you to start including this cold fish in your diet. It comes with heart-boosting nutrients, among other things. It is loaded with omega-3 fatty acids, which increase protective high-density lipoprotein levels and bring down harmful triglyceride levels. Other health benefits of consuming sardines include inflammation reduction and heart disease prevention!

Lentils

Lentils do not only effectively improve whatever dish you are making, but this legume also comes with health benefits. Many recent studies have shown that a diet rich in lentils, beans, and other legumes can lower the risk of heart disease and strokes. More importantly, lentils are loaded with protein, potassium, and magnesium – components that make the legume effective in lowering blood pressure, decreasing cholesterol levels, and reducing the risk of blood vessel plaque buildup.

Nuts

Numerous studies have confirmed the fact that a daily diet incorporating nuts provide various health benefits. Packed with proteins and vitamins and filled with antioxidants and unsaturated fats, nuts are perfect super foods that help in maintaining health. A 2005 Harvard University study showed that consuming cashews, walnuts, pecans, or almonds (among other nuts) reduces the risk of heart diseases. A 2009 study conducted at Texas Women's University revealed that eating pistachios every day reduces the risk of lung cancer. In fact, replacing red meat with nuts one day a week has been shown to reduce mortality. Some other studies confirm that the regular consumption of nuts helps reduce stress levels, strengthen the immune system and male fertility, and decrease weight and cholesterol levels.  

Bananas

This yellow super fruit should feature prominently in your diet as it is a good source of protein, fiber, and potassium, which ensures nerve cells and muscles respond and contract well. It is strongly recommended that you almost constantly add bananas in your healthy diet, even if many consider the fruit as a dieting nightmare since bananas  are actually loaded with resistant starch and fiber. This delicious fruit helps you maintain regular blood pressure level, a normal heartbeat, and excellent heart health.

Kiwi

Do not let the furry shell of kiwis intimidate you! Once you successfully peel off its external covering, an exotic super fruit is what you will find. It is packed with heart-healthy nutrients and a good source of vitamins B, C, and E. Moreover, kiwis are brimming with potassium, magnesium, copper, and polyphenols. Therefore, eating kiwis is a great way to protect your heart, prevent harmful blood clots, and promote cardiovascular health.

Apples

We all know that “An apple a day keeps the doctor away.” While the saying is old, it’s in fact true. This super fruit has plenty of health benefits as it is loaded with vitamins, minerals, and antioxidants, which help lower blood pressure and the risk of having heart issues. The fruit has some varieties with different colors, flavors, and health benefits, so take your pick and enjoy

Figs

Another delicious fruit which help improve the condition of your heart is the fig. Just like raisins and dates, figs is an excellent source of cardiovascular nutrition. This sweet fruit is commonly enjoyed raw or dried, and it contains high levels of calcium and fiber. It effectively promotes heart health and reverses the effects of different heart diseases.

Strawberries

Aside from being really delicious, strawberries are packed with minerals and nutrients including folate and vitamin C. What’s more, the red fruits are great for burning fat as they are low in calories. According to studies, strawberries can prevent plaque buildup and widen your arteries. Consequently, if you are looking for a sweet treat, have some strawberries as they also do wonders for your heart health!

Pomegranates

Be sure to grab some pomegranate when possible. The fruit boasts a great mix of antioxidants that helps in protecting your artery walls from plaque formation and reducing your risk of  heart problems. Studies have shown that consuming this super food can ward off diabetes, strokes, Alzheimer’s, and prostate cancer. More importantly, this fruit does wonders for the health of your liver, joints, teeth, and skin.

Avocados

Many of us fall madly in love with avocados. If you don't, people might say you’ve been living under a rock since there are even cafes that are completely dedicated to avocados. This super food tastes absolutely wonderful as it is full of antioxidants, potassium, and monounsaturated fats. Avocados help bring down cholesterol levels and minimize the risk of heart disease, among other heart health benefits.

Blueberries

Many studies have confirmed the fact that blueberries contain high amounts of nutrients and antioxidants. According to some of these studies, three servings of the fruit and other berries every week can help lower blood pressure, reduce cholesterol buildup, and eliminate plaque buildup on artery walls. This delicious fruit helps in the prevention of both heart disease and cancer.

Oranges

You can start your new health regimen by getting yourself some oranges. Not only do they quench your thirst in a tasty and refreshing way, but oranges are also loaded with vitamin C, nutrients, and fiber. The fruit also has a lot of potassium which flushes sodium out of the body, lowers blood pressure, and helps neutralize proteins that are harmful to the heart. The high pectin content of oranges also helps absorb cholesterol in the food that you eat.

Kale

This vegetable may not be the easiest to the source, but that doesn’t change the fact that kale is one of the cabbage family’s heartiest members. Your hard work in acquiring the vegetable will pay off since it has plenty of nutrients that can promote heart health. In case you didn’t know, kale is heart-boosting thanks to the fiber, antioxidants, and omega-3 fatty acids found in the vegetable. More importantly, it has a low calorie and fat content, making kale the perfect addition to any meal that you cook up!

Garlic

Garlic was a main component of the diet of almost all ancient civilizations for its unbelievable health benefits, especially for  the heart as well as the libido.  Garlic has risen in popularity owing to rumors that vampires are repelled by it, but a few people are aware of its heart-boosting properties. It has long been used for improving the taste of various dishes. Many recent studies have shown that garlic can also keep your heart health in check. Garlic helps in lowering blood pressure, preventing blood vessel constriction, and reducing plaque buildup in arteries, among other things. If you’re not a fan of its taste, you can consume garlic as a pill!

Sweet Potato

There are several excellent members in the potato family but sweet potatoes are our favorite. They taste wonderful as an addition to meat, chicken, or vegetable dishes. Some people even use them in pasta or pizza, so feel free to follow suit if you are so inclined. It is rich in potassium and other nutrients, making it excellent at lowering blood pressure and regulating heartbeat.

Tomatoes

Add tomatoes to salads or pizzas if you feel as though the dish lacks in taste. With regard to its health benefits, the tangy fruit is rich in vitamins, minerals, potassium, lycopene, and fiber. According to some recent research, tomatoes can help in warding off various types of diseases.

Beets

Beets are colorful, crunchy, and tasty toppings for your salad, and they also contain high levels of vitamins, minerals, and antioxidants, such as betaine and the B-vitamin folate. Did you know that beets also lower homocysteine levels in your body? The super food is on this list since it ultimately helps lower the risk of heart disease, and it comes with other superpowers including preventing illnesses like and strengthening other organs.

Eggplant

Not only do eggplants make for a wonderful vegetable dish base, they also taste fantastic both in the oven and on the grill. Moreover, they are packed with vitamins, minerals, flavonoids, antioxidants, and nasunin. Another great reason for adding it to your diet is that this superfood helps improve blood circulation, prevent blood clots, lower cholesterol, and keep your heart health in check. What’s more, eggplant helps with cognitive improvements, cell membrane damage, and cancer prevention.

Brocolli

Be sure to add broccoli to your salads, pastas, and stir-fries as this green super vegetable helps bring down your cholesterol level and at the same time, strengthen your blood vessels. It contains sulforaphane, which possesses anti-inflammatory properties and helps prevent blood sugar problems.

Brussel Sprouts

Like broccoli, Brussel sprouts might not be something that many people feel an inclination to add in their diets because of childhood experiences, but Brussel sprouts come with too many health benefits for people to pass up on them. The cruciferous vegetables are loaded with iron, protein, potassium, and glucosinolates. Indulge in some Brussel sprouts as they can cleanse your body, prevent cancer, and boost your heart health!

Carrots

While carrots are certainly great if you need a crunchy and tasty snack, you should also start putting it in other dishes. Aside from improving your vision, the orange gems come with plenty of carotenoids, an antioxidant that fights free radicals and lowers your risk for heart disease. Carrots are loaded with nutrients plus vitamins A, C, and K, so consuming this super food is effective in fighting against cancer, promoting healthy bones and nervous system, and reducing an amino acid that is linked to heart disease.

Ginger

This cooking spice is more than just its amazing smell and taste. Recent studies have shown that ginger can also keep your heart health in check. Apparently, regular consumption of ginger can help lower the risk of developing high blood pressure and ward off coronary heart disease.

Chia Seeds

This super food features prominently in various smoothie and fruit bowl recipes. This is probably because chia seeds are incredibly healthy and serve as a great source of nutrients, antioxidants, protein, omega-3 fatty acids, and fiber. Moreover, this low-calorie super food is effective in maintaining the heart health, reduction of cholesterol, and minimization the risk of different diseases.

Cinnamon

Throughout the years, the exotic spice has been prominent in traditional medicine. According to some recent studies, cinnamon is one of the most delicious and nutritious spices that you can find in the supermarket! Cinnamon is a good source of fiber, manganese, and calcium. Overall, you can expect the spice to help lower your cholesterol, regulate your glucose levels, improve your cognition, and prevent heart disease.

Olive Oil

The Mediterranean diet is known to be one of the healthiest in the world and for good reason. You probably know that people who are from this region usually use extra-virgin olive oil in a lot of their dishes. Aside from adding a wonderful taste to meals, olive oil should be what you use as it has plenty of monounsaturated fat. It has also been found to bring down LDL cholesterol, prevent blood clots, and normalize blood sugar levels.

Chocolate

You will be glad to read this if you are a chocoholic. In fact, scientific studies have proven that chocolate brings down the risk of strokes and heart disease as well. A Harvard study revealed that people who consume raw cocoa regularly have lower blood pressure and zero hypertension issues. If you’re still deciding which way to go, choose dark chocolate for its flavanol content. Regularly consuming chocolate can lead to blood vessels becoming more flexible, lower heart disease risk, and lower blood pressure.

Water

You may already know that water should be part of your everyday health and nutrition. This naturally refreshing drink not only quenches your thirst but also controls your body weight, ensures your heart continues to pump, and improves your body functions, among other things. Therefore, make sure you properly hydrate every day.