What does a heart need to live longer? No, not love, a heart-healthy diet. Heart problems are more common than ever. With around 33% of the world population dying related to heart problems, it generates a great concern for the diet. Food with low fats and cholesterol are heart-friendly. The sources of the same are many. This article enlists the food items that must be included in your heart-healthy diet plan.
Apart from being a key player for digestion, fiber helps to aid against heart problems too. Fiber-rich foods such as beans and oats help in lowering blood pressure and can reduce the risk of diabetes. Soluble fiber is known to reduce bad cholesterol which is the root of the majority of heart problems. Black beans, avocados, and broccoli are some of the food rich in soluble fiber and should be included in your heart-healthy diet.
Tomato Is A Heart Healthy Diet Food
Lycopene is a plant pigment naturally occurring in tomatoes. They are rich in antioxidants. The main property of antioxidants is to neutralize free radicals thus preventing damage done by oxidation. This might result in inflammation. Both of these further contribute to heart problems which tomatoes help to curb. A certain study shows that lycopene helps in reducing heart risk diseases and also increases the good cholesterol level in your blood.
Walnuts And Almonds
Nuts are rich in vitamins and minerals that are good for your heart. Walnuts are a good source of minerals like manganese and copper. While almonds contain a high quantity of monounsaturated fats and fiber. Both of these are very important in maintaining a heart-healthy diet. You can consume them with your smoothies too. Including a few pieces of these nuts can be very effective for your good heart health in the long run.
Dark chocolate is known to be bitter in taste but might be good for your heart. They contain antioxidants in a very high amount which are good to boost the heart strength. The other components in dark chocolate also help in maintaining blood sugar levels. Chocolates that contain at least 70% cocoa content are good to be consumed. The flavonoids content of dark chocolate helps them in making under this heart-healthy diet list.
Green Leafy Vegetables– Heart Healthy Diet
The green color of leafy vegetables indicates their high content of fiber and antioxidants. Both of them are essential in maintaining good heart health. Leafy vegetables like spinach and kale are rich in vitamin K. This helps in the protection of your arteries. It also helps in the proper pattern of blood clotting. Apart from this, they are rich in minerals and vitamins useful for the heart. Their high dietary nitrate content makes them a superfood in battling artery problems and it is also known to reduce high blood pressure and improve the life of cells lining under the blood vessels.
Having a healthy heart is important, and to make it possible you have to follow a healthy diet coupled with regular exercise.