Various research and studies have proved that heart disease is the major cause of death not only in United States but also in many countries of the world. So nothing is more important than taking good care of our heart. Health experts recommend regular exercise, quitting smoking and alcohol drinking and eating a healthy balanced diet which includes lots of fresh fruits and vegetables, fiber, fish with less fat and less sugar.
You can make your heart even healthier by adding these foods to your diet.
Cold water fish Salmon is a great source of protein and Omega-3 fatty acid which reduces the risk of blood clot and inflammation and keep the cholesterol level stable. The American heart association recommends salmon and other ocean fish like tuna, sardines and other omega -3 rich foods at least twice a week for good heart health. Salmon can be cooked in various ways or grilled.
If you are concerned about your heart and want to lower your LDL cholesterol levels than cook your dishes in olive oil.
Diets high in oats are beneficial for reducing the risk of heart diseases by lowering cholesterol level. Oats are soluble fiber or roughage that also keeps our digestive system healthy. Oats are a great source of fiber, vitamins and minerals. Oatmeal is ideal for breakfast with low fat milk or soy milk along with slices of fruits.
We all have heard the saying, “An apple a day keeps doctor away”. It’s true. This delicious fruit contains a phytochemical known as quercetin which is helpful in preventing blood clot and works as an anti-inflammatory. You can eat apple not only at breakfast but any time you feel hungry.
Almonds and Walnuts
Almonds and walnuts are good sources of magnesium, fiber, protein and mono and polyunsaturated fats which are heart favorable. They are great snacks on their own. You can also mix handful of almonds in yogurt, fruit salad etc. Use walnuts to make your salad, muffins and pastas crunchy.
Whole grains are a great source of vitamins and fibers which keeps our heart healthy. Eat whole grain bread and cereals.
Green leafy vegetables
Eat green leafy vegetables regularly which contain folate and vitamin E. They are immensely healthy for our heart.
Tomatoes reduce the risk of heart disease because they contain vitamins and lycopene.
Soy protein is considered best for heart health. It is a good substitute for red meat. Soy can reduce fat and cholesterol intake to a great extent.
Add these heart-healthy foods in your regular meals and remain healthy.