Eating the right foods every day is of utmost importance for your health. Vegetables, fruits, fish, nuts are just a part of the foods that should make your shopping list if you want to stay healthy. People that have been experiencing heart problems, can ease some of those symptoms and even avoid diseases by changing the way they eat. Below we bring you some amazing choices that will do a lot of improvements for your heart health. They are all available to get at the supermarket, so you won’t have to spend days searching for them. Also, you can cook them and enjoy them in a number of ways.
You probably never thought that oatmeal would be one of the best foods that protect your heart health. It is packed with soluble fiber, which according to research lowers the chances of a heart disease. This is already proven by scientists, so get ready to include oatmeal more often in your breakfast menu. It has the ability to absorb the bad cholesterol and that way it doesn’t reach the blood. There are so many different benefits from eating oats that you won’t believe.
“It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream.”- explains Lauren Graf, a dietician at the Montefiore Medical Center in New York.
The only thing you should be careful with is instant oatmeals. They are not the best option because they might contain added sugar. Instead, try making your own meal by buying oats from the store. You can leave them overnight and add some fruits and seeds in the morning. Oats have the ability to lower the levels of both LDL and the total cholesterol in the body. They are literally the best addition to so many homemade desserts. You can even make delicious power bars with your oats. If you are all about baked goods, include them in muffins, cookies and more.
These delicious fruits can bring so many benefits to your health. The main reason why they protect the heart is a substance called lycopene. It is actually a pigment that is also an antioxidant. Thanks to this property, tomatoes can fight against free radicals and prevent cell damage. If we don’t get enough antioxidants, the cell damage leads to inflammation. Aside from the lycopene, tomatoes are packed in Vitamin C, choline, potassium and more. These are all very useful ingredients in more than one way.
People who eat tomatoes are considered to be at a lower risk of getting a heart disease or a stroke. An already proven fact is that we should increase the levels of potassium in our bodies to become more protected from heart diseases. Another thing that tomatoes do is that they increase the levels of the good cholesterol, which is a very powerful tool against arteriosclerosis.
Salmon is one of the best types of fish that protects your heart health. Fatty fish contains a high level of omega-3 fatty acids, which are actually the healthiest one for you. In this group, you will find mackerel and sardines as well. The omega-3 acids have the ability to lower the blood pressure and help with the heart condition. Also according to scientists, they can help with an irregular beat and other rhythm heart disorders
. The absolute best thing about salmon is that you can literally have it anywhere. Many restaurants offer it and it’s delicious. If you prefer cooking at home, you can prepare it in a number of ways. Broiled or grilled, with a side of vegetables. This meal never gets boring. The high levels of selenium contained in this fish are a life-saver when it comes to heart health. One of the biggest advantages is that salmon is also packed in antioxidants, so it prevents cell damage and inflammation.
As you all already know berries are the healthiest fruits you can have. And they’re not only healthy but super-tasty as well. There probably isn’t a single person in the world who doesn’t love a daily dose of raspberries, strawberries or blueberries. All berries are extremely rich in antioxidants, meaning they can do a lot of benefits for your overall health. The one that is more important when it comes to the heart is anthocyanin, which actually prevents cell damage and offers a great protection against heart diseases. There are many studies that have shown how huge of positive effect berries have on the condition of the heart.
First of all, these tasty treats have the ability to lower the levels of bad cholesterol and increase the good one. Cholesterol is one of the main factors that cause arteriosclerosis and leads to a number of heart conditions. Anthocyanins can significantly lower the blood pressure and cause blood vessels to dilate. When it comes to the activity of the blood cells, they have a much better performance when a person eats strawberries, blackberries, blueberries and other types of berries. As you can see these fruits can really do wonders for your health. The best and easiest way to include them in your diet is by buying an organic product and simply having them fresh. You can include berries in your morning smoothie, oatmeal, cookies, muffins, salads and so much more.
You should definitely treat yourself with dark chocolate whenever you feel the need for something sweet. It is delicious and will benefit your heart health at the same time. A number of studies have already shown that this type of chocolate is associated with helping with a number of heart conditions. It contains flavonoids, which are antioxidants. As mentioned before. they fight free radicals and prevent inflammation. In other words, you don’t have to restrain yourself from eating chocolate anymore, but make it dark. It is not packed with sugar and calories like other types of chocolate, which is another great advantage. According to studies, dark chocolate reduces the risk of a heart attack, clots and lowers the blood pressure. It also helps a lot against atherosclerosis, by preventing the build-up of plaque on the walls of blood vessels. When you shop for dark chocolate, choose a quality one with a high content of cocoa. You can also add it to breakfast meals and baked goods.
Almond, walnuts, peanuts, pistachios are just a part of the nuts that are beneficial to your heart health. They are actually amazing for so many other reasons for your overall health. Nuts have a very low concentration of sugar but are packed in fiber and monounsaturated fats. These are all super-good ingredients. Aside from this, nuts are rich in vitamins and minerals. So next time you want to treat yourself with something after lunch or before dinner you can grab some almonds or walnuts.
All these delicious treats can help with lowering the bad cholesterol and preventing atherosclerosis. You will soon notice that the good cholesterol has higher values than before. Of course, you should be careful with how much you eat, because there is a recommended limit for all these types. Ingredients such as copper and magnesium are great for the condition of the heart. Walnuts also contain omega-3 fatty acids, so now you know that they are amazingly good for you.
“Some people in the past have avoided nuts because they’re higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don’t,” says Lauren Graf.
You can consume nuts as treats in the morning or snacks in between meals. People love adding them to oatmeal, acai bowls, cookies, raw bars and so much more. Avoid the ones that have salt. As you can see, nuts are very versatile and will be a great addition to your meals.
Olive oil is an essential part of the Mediterranean diet, and it is considered to be the main reason why people who prefer this diet are so healthy. It provides protection against a number of heart conditions. All you have to do is include it in your salads and cooking. Always choose a quality extra virgin olive oil. It is packed in monounsaturated fats, which are great for your heart health. It also contains antioxidants, meaning it helps against inflammation.
The olive oil lowers high blood pressure according to studies. Scientists showed that people who love olive oil and include it in their foods are at a lower risk of having a heart condition compared to the ones who don’t. This is definitely one of the most delicious oils out there and it can spruce any one of your meals. It is ideal with salads instead of the high-calorie dressings that are available.