Heart is one of the most vital organs of the body and it needs to be in great shape to be healthy and fit. Though exercising and keeping stress free play a crucial role in staying heart healthy, dietary factors too, make a big difference to heart health. And you can do a big favor to your heart by eating certain kinds of food.
Here is a list of top 10 best super foods for healthy heart:
10. Black Beans
Black beans make a good food for healthy heart because they are high in heart friendly minerals such as magnesium, calcium, vitamin B complex, niacin and also contain soluble fiber and omega-3fatty acids. These make it good for lowering cholesterol as well as blood sugar.
9. Chia Seeds
Chia seeds have emerged as the latest health food because of its strong nutritional profile and it is equally great for heart. These low cal seeds have weight loss benefits and also lower LDL cholesterol, triglyceride level and blood pressure. They also reduce the risk of plaque buildup.
The next name on the list of top 10 best super foods for healthy heart is that of salmon, which is loaded with heart friendly omega 3 fatty acids, in addition to having the ability to reduce inflammation, lower triglyceride levels as well as blood pressure level. It can bring down the risk of clotting and heart rhythm disorder, making it an ideal superfood for the heart.
7. Red wine
The good news for wine lovers is that red wine is the heart superfood as it goes a long way in improving the level of HDL (good) cholesterol in the body. Resveratrol and catechins found in it provide protection to the arterial walls. But it needs to be taken in moderation, maximum two drinks for men and one for women.
Another ideal food for the heart is oatmeal, with its high omega-3 fatty acid content, along with fiber, magnesium, calcium, niacin and potassium. Regular consumption of oatmeal can bring down the level of LDL (bad) cholesterol. It is also the ultimate health food for diabetics.
5. Dark Chocolates
Dark chocolate is not only a tasty delight but also a food loved by the heart. A high cocoa content chocolate alleviates the risk of cardiovascular disease, improves blood flow, prevents damage by free radicals and brings down blood pressure too.
Blueberries make another superfood for the heart as they contain a variety of compounds such as anthocyanin, beta carotene, ellagic acid and lutein, all of which are great for healthy heart. Additionally, calcium, potassium, magnesium, vitamin C and fiber are also present in blueberries.
Walnuts are the favorite nuts of the heart as they are high in omega-3 fatty acids, polyunsaturated fats, monounsaturated fats, fiber, magnesium, vitamin E and folate. These delicious nuts cut down cholesterol and also prevent arterial damage caused by inflammation.
Featuring next on the list of top 10 best superfoods for healthy heart are oranges, which come with the goodness of vitamin C, fiber, potassium, beta carotene, beta cryptoxanthin, lutein and flavones. These nutrients make them heart protective as they promote the flow of blood to it, reduce inflammation and improve the function of blood vessels.
1. Extra virgin olive oil
When you talk about heart healthy foods, then extra virgin olive oil definitely takes the cake because it is loaded with the goodness of monounsaturated fats and rich antioxidants called polyphenols. It is an ideal salad oil, which brings down bad cholesterol as well as strengthens the blood vessels.
By getting more and more of these foods in your daily diet, you can make your heart stronger and healthier.