A healthy body commands a healthy, active and smiling heart. But how many among us really do care for our hearts? This attitude invites hordes of diseases and an aching heart impacts the body surrounding it. Let’s not lose heart. Let us do a little bit of investigation and see how our hearts can rhythmically beat and tick until our 100th birthday! Apart from following a rigorous exercise routine, the heart also needs healthy nourishment. Once we know what the best friends of our heart are, we can start concentrating on those specific food intakes on a daily basis.
Here are the top 10 foods that help your heart beat better
1. Good Morning Oatmeal
A steaming bowl of oats is full of fibers and loaded with folate, potassium, and omega-3 fatty acids. Oats lessen the bad cholesterol levels thus keeping our arteries clean and clear. Want more fiber – add a dash of banana for another 5 grams of fiber.
Fish lovers; fill up your platter up to thrice a week with omega-3 fatty acids rich salmon. Besides, salmon contains powerful antioxidants and can lower your blood pressure and risks of arrhythmia and atherosclerosis. Not a salmon fan? Try tuna, sardines, mackerel or herring.
3. Bribe Your Heart With Berries
Berries- be they blue or black or even strawberries- are the powerhouse of flavonoids that bring down blood pressure as well as dilate blood vessels. Around three servings of any type pf berry can significantly lower the risk of an attack.
4. Dark Chocolates
A great reason to smile- you no longer need to give up on your all-time favorite chocolates. Just ensure that it’s dark. That means the chocolate must have at least 60-75% cocoa. Cocoa imparts polyphenols, the flavonoids that check on blood pressure levels and arrest clotting and inflammation.
5. Citrus Fruits
Citrus fruits like oranges and grapes offer high amounts of flavonoids. The risk of ischemic stroke that is caused by clots gets substantially reduced. Again, the high Vitamin-C content in these fruits helps the heart stay healthy by keeping its attackers at bay. Prefer consuming the fruits directly rather than drinking their juices that are high in added sugar content.
Avocados have high monosaturated fat content that helps lower bad cholesterol content while raising good cholesterol levels. They also facilitate the absorption of beta-carotene and lycopene which is highly necessary for a healthy heart. Consume avocados by adding them to spinach salads or sandwiches.
7. Olive Oil
It has powerfully packed monosaturated facts. Its specialty is its heart-healthy fats bring down the death risks among those who have the proclivity to develop high cholesterol levels. Prefer extra virgin olive oil as it is least processed and hence rich in its original properties.
Soy enriches the protein content in your diet and nullifies unhealthy fats and cholesterol. The excellent levels of polyunsaturated fats and fiber with vitamins and minerals help reduce blood pressure especially in people who consume a diet rich in refined carbohydrates. In comparison to other protein forms like milk, soy protein decreases bad cholesterol.
When not deep-fried, potatoes are an excellent source of potassium that helps fight high blood pressure. Again, their fiber-rich content brings down the risk for heart diseases. There is absolutely no need to junk them as they have the potential to be healthy foods as long as they are not consumed in the junk form.
All forms of nuts- almonds, walnuts, pecan, peanuts, pistachios and macadamia nuts- are rich in Vitamin E that lowers bad cholesterol. Again, walnuts have high Omega-3 fatty acids that work wonders for your heart. Consuming nuts daily can make you leaner and thus keep heart problems at bay. Stay away from salted nuts, though.
Have a combination of these foods in your daily diet and allow your heart to beat better for many more years to come.