While cardiac problems have become common these days, hitting every third individual, researches are being constantly carried out to discover ways that will keep heart related ailments under control. Recent researches on the relationship of food with human health reveal something really interesting for the cardiac patients as well. There are certain heart friendly foods. These foods, when consumed on a regular basis, in the quantity specified, show considerable improvements in the conditions of heart related complications. These regularize the flow of blood through the veins and arteries, remove cholesterol deposits inside them, render healthy and regular pumping of the heart and also assist in the absorption of fresh oxygen. Let’s have a look at ten such foods that are good for your heart.
1. Eat more of green leafy vegetables
Green leafy vegetables are enriched with proteins, vitamins as well as other vital nutrients like potassium, iron, folic acid, calcium, magnesium, etc. Moreover, they also contain dietary fibers. But they do not contain much fats and calories. Thus, daily dose of green leafy vegetables help the heart function properly and reduce the risks of heart related ailments by 11%. It will also help in the regular and clear bowel movement and discourage the formation of flatulence, which is often suffocating for the heart in extreme cases.
2. Healthy breakfast with oats
Oats have been identified as one of the most heart friendly food. The presence of soluble fibers in oats, known as beta glucan helps in bringing down the level of LDL cholesterol or the bad cholesterol in blood. Thus, the possibility of increasing cholesterol deposits inside veins and arteries are reduced too. Hence, together with being an instant energizer it is a great friend of your heat. Other than being a breakfast porridge, you can also have oat biscuits and oatmeal cookies in between meals, when you feel slightly hungry.
3. Eat whole grains
Whole grains, which are basically natural fibers, like wheat, millet, pulses, etc. are enriched in vitamins like Vitamin E, along with minerals like iron, magnesium and essential anti-oxidants. These help in educing blood pressure. Consequently, the chances of heart attack and stroke are curbed.
4. Soy is good for your heart
Soy is a natural replacement of red meat, which is packed with natural proteins and dietary fibers but devoid of the harmful fat present in red meat. It helps in lowering down the level of bad cholesterol and saturated fat in blood and thus, prevents heart related ailments. Hence, include soy in various forms, like soy chunks, soya mince, soymilk, etc. in your daily platter.
5. Olive oil is great
Olive oil is rich in monounsaturated fats and a great deal of anti oxidants that are great for keeping the heart healthy. Extra virgin olive oil further contains polyphenols which is more effective for the heart. So, replace your regular cooking oil with olive oil. Use olive oil in salad dressings in place of butter and mayonnaise in your breakfast too.
6. Consume fresh tomatoes
Tomatoes in any form, either raw or cooked or as ketchup, are good for the heart. The Vitamin K present in tomatoes help in cubing the occurrences of internal and external hemorrhages. Moreover, it also acts as a blood purifier.
7. Eat apples every day
Apples have excellent anti-inflammatory properties. A photochemical compound, known as guercetin, present in apples prevent blood clotting. So, eat apples whenever you can and whenever you feel hungry.
8. Eat almonds in moderation
Almonds are extremely heart friendly nuts. Doctors recommend that almonds are to be eaten in moderation everyday. Nutrients contained in almonds, such as the Vitamin B17 and Vitamin E, along with some of the most vital minerals like magnesium, iron, zinc, folic acid, etc. help in the healthy working of the heart. Almonds are also good sources of monounsaturated fats that control the increase of bad cholesterol in blood.
9. Red wine should be your drink
While heavy alcohol consumption is discouraged in order to promote the well being of heart, you are free to drink red wine. Studies have found that red wine contains heart friendly compounds, known as flavanoids, along with antioxidants like resveratrol but devoid of alcoholic sugar. Thus, drinking red wine in moderation is helpful for a healthy heart.
10. Enjoy salmon
In order to keep your heart healthy, you can include salmon as a tasty companion of your every day diet. Salmon is almost richest in Omega 3 fatty acid.