Protecting your heart in a literal sense is a major health consideration nowadays. With heart problems becoming a leading cause of death and debilitation, maintaining cardiovascular health has become a very important consideration. But did you know that you can actually improve the health of your heart by simply consuming particular foods? Here is a list of foods you should consume for a healthy heart.
Foods for heart health
1. Fatty fishes
Particular saltwater fishes, such as salmon and sardines, contain a lot of fats. But these fats are predominantly healthy, as they contain a huge amount of omega-3 fatty acids. These fatty acids are directly linked to reduced triglycerides and reduce the risk of heart conditions such as arrhythmia and atherosclerosis.
This grain is remarkable, because it contains a lot of soluble fiber. Soluble fiber has the ability to absorb cholesterol in the digestive tract, ensuring that it doesn't get assimilated by the bloodstream. Other whole grains also contain soluble fiber, but oats are definitely the best.
3. Dark chocolate
A direct link to chocolate consumption and reduced risk of heart attack and stroke has been established by different researches. This is because dark chocolate (chocolate variants made of at least 60% cocoa) contains a high amount of polyphenols, a compound that reduces blood pressure, clotting, and inflammation.
Raspberries and strawberries are both directly linked to improved cardiovascular health. This is because berries contain high amounts of flavonoids and anthocyanins that help in dilating blood vessels and reducing blood pressure.
5. Citrus fruits
Consumption of citrus fruits, such as oranges and lemons, are directly linked to improved cardiovascular health. Its flavonoids are responsible for reducing the risks of cardiovascular problems such as stroke. In addition, they contain a significant amount of vitamin C.
Virtually all kinds of nuts have dietary fiber, which as you know, is good for your heart. It also contains an abundance of omega-3 fatty acids. Lastly, it contains vitamin E, which is directly linked in reducing bad cholesterol levels. For best results, go for unsalted nuts.
7. Virgin Olive Oil
This oil is remarkable, because of its abundance of monounsaturated fats. As a result, regular consumption of this oil is linked to reduced cholesterol and blood sugar levels. Even olives themselves have these health-giving characteristics.
8. Red Wine
All alcoholic drinks, as long as they are under moderate consumption, can reduce blood pressure due to their ability to dilate blood vessels. But red wine gets the edge, because it has resveratrol, a polyphenol that relaxes the walls of blood vessels.
Those are some of the foods you can consume to achieve optimal heart health. Incorporate them in your daily diet, and you can significantly improve your chances of avoiding heart disease.
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