These 7 Foods Will Help Your Heart Stay Fit and Healthy.

Healthy food on the heart

These 7 Foods Will Help Your Heart stay fit and healthy.

Eating correctly is definitely one of the many lifestyle choices that are known to be beneficial to your heart. In fact, the American Heart Association has concluded that a healthy diet is just as effective as statin drugs in lowering the risk of cardiovascular disease.

Brown Rice

Brown Rice

Brown rice and other whole grains are essential for a heart-healthy diet. Whole grains are high in fiber, which has been linked to decreased cholesterol. They also help you feel full and avoid overeating. What else does brown rice have going for it? The edible layer around the white rice center contains components that combat cardiovascular disease, according to Temple University’s Cardiovascular Research Center and Department of Physiology in Philadelphia. These ingredients appeared to decrease the function of angiotensin II, a protein linked to high blood pressure and artery stiffening, according to the researchers.

According to the Heart and Stroke Foundation of Canada, quinoa protein is vital in our diets. That isn’t to say that a hefty steak or pork chop is always the greatest option for satisfying your protein needs. Meaty meals are generally high in fat and salt, which is bad for your heart. Quinoa is a high-fiber grain that also contains a variety of vitamins and minerals, including potassium, and offers more protein per half-cup dose than a slice of bacon. In a tiny Australian trial, those who were overweight or obese had lower blood levels of triglycerides, a form of fat that is a risk factor for heart disease.

SEE ALSO:   How Health Businesses Can Survive in a Post Coronaconomy

Avocado

Avocado

When we think of fat, we don’t usually think of fruit. Avocados, on the other hand, are high in monounsaturated oils, which are recommended in our diets to help avoid heart disease. Avocados are packed with antioxidants and a variety of vitamins and minerals. They also include phytosterols, which are plant components that can prevent your body from absorbing cholesterol. Obese adults who ate an avocado every day had lower LDL (bad) cholesterol than those who ate other types of monosaturated fats, according to a 2015 study from Pennsylvania State University.

 

Chocolate (dark)

Chocolate

There’s even more reason why chocolate is the ideal Valentine’s Day present. Over the course of 11 years, a British research of over 21,000 middle-aged and older men and women found that individuals who ate chocolate on a regular basis were less likely to acquire heart disease. This could be because cocoa contains flavonoids, which have been linked to improved blood flow and decreased blood pressure. But, before you go shopping for chocolates, keep in mind that they might be heavy in sugar and fat. Dark chocolate with a cocoa content of 70% or more is recommended by the Cleveland Clinic.

Almonds

Almonds are high in unsaturated fats, which are good for our health, as well as fiber (3.5 grams in 23 almonds), which helps us control our weight. Furthermore, multiple studies have discovered that persons who eat almonds on a daily basis had reduced LDL cholesterol. Researchers at Pennsylvania State University discovered last year that eating a handful of almonds every day can help our bodies’ HDL (good) cholesterol perform better. Almonds are also high in vitamin E, which aids our immune system in fighting illnesses.

SEE ALSO:   15 Counterintuitive Tips for Crushing Your Health Goals

Almonds

Yummy Sweet Potato

Sweet potato, like quinoa, is high in potassium and magnesium, both of which help regulate blood pressure. Its bright orange-yellow color indicates that it is strong in beta-carotene, a precursor of vitamin A. Weight gain is frequently blamed on white potatoes. What’s great about using high-fibre sweet potatoes instead of regular potatoes is that we don’t eat as many of them – and they’re significantly lower in calories. This sweet vegetable can be turned into delectable sweets. (Don’t get me started about yams.) A genuine yam is a different sort of root vegetable that is more starchy.)

Flaxseed

Salmon and sardines are commonly associated with omega-3 fatty acids, a form of lipid vital for cardiovascular health. Omega-3 is also contained in flaxseed, and a study conducted at the University of Manitoba revealed that consuming flaxseed had a number of heart-health benefits, including lower cholesterol and a lower risk of diabetes. (As an added bonus, it may help with hot flashes.) Flaxseed can be consumed whole, but ground flaxseed is easier to digest and provides more advantages. Just don’t go crazy with the raw stuff – more than five tablespoons of unground flaxseed per day – because it can be hazardous in excessive doses if consumed raw.