The health of your heart depends not only on the absence of bad genes and bad habits. Such factors as regular physical activity, being able to manage stress and a balanced diet also contribute to your heart health a lot. Here is the list of foods which will help you maintain healthy heart. Make sure to add them regularly to your diet in order to prevent heart diseases.
Oatmeal
Oatmeal makes a great and nourishing breakfast rich in Omega-3 fatty acids, folate and potassium. Combined with high fiber content, these elements help you to lower your cholesterol levels and maintain healthy blood vessels. Coarse ground oatmeal is healthier as bigger grains contain more fiber. Among other fiber-rich foods is banana that would greatly complement your oatmeal breakfast.
Salmon
This fish is one of the richest natural sources of Omega-3 fatty acids. Eating two-three fish dishes a week will fix your blood pressure. Regular consumption of salmon also helps normal blood coagulation and, according to statistics, lowers the risk of having a blood stroke by one third. Besides, salon contains a strong antioxidant – astaxanthin – so you don’t have to worry about bad memory and unhealthy skin when you are old.
Olive oil
Olive oil bursts with monounsaturated fats that fight cholesterol deposits and prevent blood vessels blockage. When choosing olive oil, buy first extraction oil.
Flax seeds
You can add them into porridges or salads. You can also use flax oil for cooking. Just don’t go over the top – it has a very specific taste. On the other hand, it is a golden mine of Omega-3 and Omega-6 acids.
Nuts
Walnut and almond have the highest content of Omega-3 acids and monounsaturated fats among other nuts. Consumption of nuts also improves the uptake of fiber and satisfies hunger.
Berries
Blackberry, raspberry, strawberry – choose any berry that suits your taste or eat all of them. Berries have strong anti-inflammatory properties that significantly cut the risk of heart diseases and cancer.
Soybeans
Soybeans are effective in fighting cholesterol and provide proteins. But it is crucial to eat natural, not genetically engineered soybeans. Natural soybeans are used for making soymilk. You can use soymilk for your oatmeal porridge. On the other hand, it is better to be careful about soy sauce because it contains too much salt that may lead to hypertension.
Beans
Lentil and red beans are full of fiber, Omega-3 acids and potassium. They are also very nourishing and are relatively low in calories, so you can serve them as a side dish. Not only will you strengthen your heart, but will also improve your weight.
Avocado
You don’t have to eat this exotic fruit as often as you eat potatoes, for example. Adding just a quarter of an avocado to salads and meat dishes is enough to lower your bad cholesterol levels and boost the levels of good cholesterol. Besides, special ferments in avocado speed up the uptake of carotenoids in your body which are essential for a healthy heart function.
Spinach
Spinach has a high content of lutein, potassium, folate and fiber. But if you don’t like spinach, eat any other vegetables. Eating two vegetable dishes per day lowers the risk of heart diseases by 25%.
Source of the image: flickr.com/photos/pinksherbet
