Foods for a healthy heart – Heart disease has been killed almost 1/3rd of the global population till now. That is why it is said that taking a good diet is very beneficial for your health. Because a healthy diet plays a vital role in life and has the biggest impact on your heart. So, if you are wondering about the best foods for a healthy heart then take a look at the blog below.
Indeed, there are certain foods that can influence BP, triglycerides, cholesterol levels, and inflammation types of heart diseases. It a saying “you are what you eat”. So, as per your lifestyle routine will be, your overall health will be defined. Here, we at Pious Ayurveda bring you the top food for a healthy heart. So that you can come to find out the best diet that should be included in your meal. Scroll down.
List of top foods for a healthy heart
Leafy green veggies
Firstly, leafy green veggies are the best foods that need to be included in your meals daily. Because it has been suggested by the doctors to the heart patients to eat more green vegetables in a day. Importantly, the green veggies are enriched with vitamin K that helps to protect arteries, and promotes proper blood clotting. In which, leafy greens are:
- Spinach
- Kale
- Collard greens
Because such sort of green veggies is filled with vitamins, minerals, and antioxidants. They are also high in dietary nitrates that reduce blood pressure, decrease arterial stiffness, and promote blood vessels. As per the studies, leafy green vegetables comes to lower the risk of many heart diseases.
Eat whole grains
Secondly, the whole grains are fully enriched with the grains i.e., germ, endosperm, and bran. These are the common types of whole grains that contain whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa like essential. As compared to the refined grains, whole grains are high in fiber that leads to cholesterol, and decreases the risk of heart diseases.
Therefore, whenever you purchase whole grains, read the label carefully. Because you need to purchase the whole grains or whole wheat contained products instead of wheat flour or multigrain.
Berries
Further, berries like strawberries, blueberries, blackberries, and raspberries are jam-packed with essential nutrients. Because such sort of berries plays a vital role in heart care. They are enriched with antioxidants and can reduce the risk of several heart diseases. As per the studies, it also has been reported that eating berries daily helps to improve the function of the cells and further controls BP and blood clotting.
Fatty fish and fish oil
Furthermore, fish like salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids. It has been studied that eating fatty fishes are very beneficial for heart health. One of the studies reports that eating fish over the long term lowers cholesterol levels, blood triglycerides, fasting blood sugar, and systolic blood pressure as well.
Also, fish oil supplements are very helpful in reducing blood triglycerides, improve arterial function, and decrease blood pressure.
Walnuts
Moreover, walnuts are also one of the best sources of fiber and micronutrients needed to take care of heart health. Fiber and micronutrients like magnesium, copper, and manganese are present in them. According to the study, eating walnuts daily helps to protect your heart and decrease the level of stress and inflammation in the body.
It also has been reported that dietary supplements with walnuts led to a great decrease in LDL and total cholesterol effectively.
The bottom line
Last but not least, the aforementioned study will inform you about the top foods that can save your heart. Because heart diseases can be deadly and need to be taken care of timely. So, if you are a heart patient or do not want to be the one then the study will be very beneficial for you. Choose your diet and follow it daily because as someone said “a healthy outside starts from a healthy inside”.