The heart is the most important organ in humans as it supplies blood through the blood vessels to the entire body. Blood carries oxygen and other necessary nutrients to various parts of the body and also plays a vital role in removing the metabolic wastes. In order to keep the heart functioning properly, we must avoid eating food containing high amounts of cholesterol or fat as they have a detrimental effect on this organ. So without further ado, stop thinking and start acting. Make some healthy changes in your diet and you are good to live. Listed below are some of the best foods that will help you take care of your heart.
Salmon helps reduce blood pressure and keeps clotting away. It has a high amount of Omega-3 fatty acid. Consumption of salmon twice a week can reduce the risks of a heart attack by up to one third. According to Cardiologist Stephen T. Sinatra (MD, author of “Lower Your Blood Pressure in Eight Weeks”), salmon is a rich source of the powerful antioxidant named astaxanthin. But we must be careful while choosing the salmon as you can easily be handed a farm raised fish which has been reared using toxic insecticides and pesticides. If you aren’t a fan of salmon, you can go for other oily fishes like mackerel, tuna and herring which have the same beneficial effect on your heart.
Care about your heart? Then you definitely need to give your English breakfast a break and start your day with a steaming bowl of oats. Oats are full of Omega-3 fatty acids, folate and potassium which are important to keep your heart healthy. Fiber-rich oats can lower the level of LDL and cholesterol and help keep the arteries clean. To increase the amount of fiber in your morning diet you can opt for coarse or steel cut oats and top the bowl with bananas or other fresh fruits to make it tastier.
Olive oil, which is rich in monounsaturated fatty acids actively lowers the level of LDL and reduces the possibilities of having heart disease. The lesser processed your olive oil is, the better. So stop using butter and go for olive oil instead while cooking.
Walnuts are also a great source of Omega-3 fatty acids and are loaded with polyunsaturated fats. Nuts also add fiber to your diet.
Legumes are rich in calcium, soluble fiber and Omega-3 fatty acids, all of which are equally good for your pumping machine.
Spinach is a superb source of lutein, folate, potassium and fibre. It was found in a study that people who consumed spinach got their chances of having a heart disease reduced by about 25% compared to those who didn’t.
Soy is popularly known to be a rich source of protein but it also has low amounts of saturated fat. So it keeps the cholesterol low and the heart healthy. Soy is also an extremely good source of protein for vegetarians who cannot consume meat or eggs.