Foods for Healthy Heart

Healthy Food

Heart conditions are linked with about a third of all the deaths worldwide hence the great need to take keen interest in the heart health. Diet is very instrumental in heart health and can influence your risk of heart problems. Some of the foods regulate your cholesterol level, lower the blood pressure, and prevent heart inflammation, among other benefits, all of which have a role in keeping the heart healthy. In addition to diet, exercising especially cardio training is very crucial when it comes to the wellbeing of the heart. Some products also come in handy in promoting metabolism and building of muscles which keep fat and weight in check, thereby ensuring the heart is healthy.

The following are some food you should be eating to keep your heart at its best health:

Salmon

This fish is top on the list of the best foods for your food due to its omega -3 fatty acids content. According to a renowned nutritionist Omega 3s have an anti-clotting effect thus keep your blood circulating properly.Also,omega-3s keep the level of triglycerides( some kind of fat associated with causing heart diseases) in check. Other equally great substitutes for salmon include sardines, tuna, mackerel and trout

Nuts

Nuts are laden with minerals, vitamins, and heart-friendly monounsaturated fats. Studies have led to the conclusion that those who consume nuts such as peanuts, walnuts, hazelnuts, pistachios, pine nuts, almonds and pecans two to four days or more in a week have lower chances of getting heart diseases than those who eat them fewer times.

Apples

Apples were found to reduce death incidents from coronary heart disease and cardiovascular disease in the Iowa Women’s Health Study, which has been monitoring 34,000-plus women for about 20 years. Another research showed that frequent apple eaters were at a lower risk of suffering stroke than non-apple eaters. The apple’s hearts benefits emanates from the great antioxidant flavonoid compounds that they contain which prevent the so-called bad  LDL cholesterol from oxidizing and speeding up several events that cause accumulation of plaque in arteries. Also, apples prevent inflammation. Furthermore, apples have pectin-a soluble fiber that lower cholesterol.

Bananas

Bananas have a substantial amount of potassium which is crucial in maintaining normal functioning of the heart and regulate sodium and water in the body. Potassium is needed by kidneys to excrete surplus sodium hence keep the blood pressure within the healthy limits. Some other great sources of potassium are sweet potatoes, spinach and yogurt (non-fat).

Whole grains

Whole grain are those that have all the 3 parts of grain that is rich in nutrients –bran, endosperm and germ. Unlike the refined grains, whole grains are rich in fiber which is vital in reduction of “bad” LDL cholesterol and lowers the chances of occurrence of heart diseases. Eating at least three servings of whole grains weekly help to reduce systolic pressure significantly which minimizes the risk of stroke by about 25%. Among the common kinds of whole grains include brown rice, whole wheat, brown, quinoa, oats, rye, barley, and buckwheat.

Berries

They have very important nutrient s that come in handy in promoting heart health. Berries include blue berries, straw berries, rasp berries, and black berries. Blue berries help to control blood pressure and clotting, all of which are crucial for a healthy heart.