There is no doubt that heart-related deaths have reduced in the last few years but still, heart attacks and strokes are some of the most dreaded diseases on the planet. But there is a silver lining, by eating healthy and proper workout, heart risks can be reduced to a certain amount. Here at SooperChef, we have compiled a list of foods that will help your ticker stay healthy for years to come.
Fatty fishes like salmon, mackerel, and sardines are the superstars of the healthy foods for heart’s lists. That is because they are rich in omega 3 fatty acids which lead to reduction of atherosclerosis (plague deposition in arteries) and arrhythmia (uneven heart beat) as well as reduction of triglycerides. Although omega-3 fatty acids can also be taken in the form of various supplements, it is advisable to have a fish meal at least twice a week.
Oatmeal is great for the reduction of heart diseases as it is packed with soluble fiber. This soluble fiber acts as a sponge inside the digestive tract and soaks up all the cholesterol deposits. The cholesterol is thus excreted out of the body and doesn’t even have a chance to enter the bloodstream. However, it is recommended that you stick to good old fashioned oats and not the commercially prepared instant oat recipes as the commercially prepared variants are loaded with sugar which would do more harm than good.
Dark chocolate with at least 60-70 percent cocoa content contains flavonoids known as polyphenols which help lower blood pressure and reduce clotting in arteries as well as inflammation. This is why daily consumption of dark chocolate reduces the risk of non-fatal heart attacks and strokes. Unfortunately, milk chocolate and candy bars are not much when it comes to protecting your heart.
Potatoes are often labeled as “junk food” and “bad starch” food, but this is nothing but true. As long as they are not deep fried, they have tons of health benefits. They are loaded with potassium which is great for lowering blood pressure and rich in fiber which reduces the risk of heart diseases, so they are technically good for your heart and overall health.
The favorite beverage of Asia is now gaining popularity all over the world for good reason, it is full of antioxidants known as catechins that help keep the arteries open and avoid heart strokes and cardiac arrests. According to a recent study, people who consumed green tea on a daily purpose had better health and 20 percent reduced the risk of heart-related diseases.
Green vegetables like kale, spinach, and broccoli are your homegrown heart health. These green goodies give your heart health a boost as they are rich in carotenoids which rid the body of potentially harmful compounds. Moreover, they are loaded with tons of fiber, vitamins, and minerals.
Just like tea, coffee is another globally admired beverage. Although a bit less in antioxidants as compared to tea, coffee is known to have great effects on cardiovascular health of human beings. According to a recent study, compounds present in your average cup of Joe reduce the risk of heart attacks and strokes to about 30 percent.
There is a reason why Muslims call pomegranate “the fruit from heaven”. Apart from many good reasons like prevention of Alzheimer's disease and cancer, pomegranate is loaded with numerous compounds with antioxidant properties such as polyphenols and anthocyanins which stave off the hardening process of arteries, thus reduce the risk of heart strokes and cardiac arrests. According to one study, daily consumption of pomegranate juice promotes blood flow as well as the process of digestion.
Also known as chia seeds, flax seeds are one of the best foods for the heart as they are rich in omega 3 fatty acids. Another good reason to consume flax seeds is that they are packed with dietary fiber, plus there are a million ways you can enjoy them; they can be ground up and used in a combination with other heart-healthy foods such as dried blueberries, cranberries, and oatmeal. They can also be blended with fruits and soy milk to create a creamy and healthy smoothie.
Heart-healthy nuts include walnuts, almonds, peanuts, pistachios and macadamia nuts because of their high fiber content, along with vitamin E which helps reduce bad cholesterol levels from the body. Some nuts like walnuts are even rich in omega 3 fatty acids which you already know are good for your heart. Nuts are sometimes disregarded for being “fatty” foods but recent studies show that nut consumption leads to a leaner body and lean people are less prone to heart diseases and risks.
Tomato consumption has recently increased in countries like the USA and that is a good thing. Just like potatoes, tomatoes are packed with heart-healthy potassium, plus they are one of the best sources of an antioxidant known as lycopene. Lycopene Is actually a carotenoid which helps reduces bad cholesterol from the body and keeps the blood vessels open, ultimately lowering the risk of heart attacks. Tomatoes are also low in calories and sugar which makes them a healthy alternative for people who are willing to lose weight and cut down body fat.
Share this with the people you love so they can be a bit safer in the battle against heart risks.