9 Food for a Healthy Heart | Heart Healthy Diet

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The heart is the most important organ of the human body and if you want to attain or maintain your heart’s health, then you have to follow some essential healthy diet tips. For enjoying a mentally and physically healthy life, the health of your heart has to play an integral part in it. Diet is the most essential aspect that determines how your heart progresses or whether it is normal or not. Let’s have an example, fiber, it is quite essential for the heart. But there are two distinctions in the fiber.

  • Insoluble fiber
  • Soluble fiber

Insoluble fiber is found in diets like whole grains and tomatoes similarly soluble fiber is found in diets like apples and berries. There are a lot of diets that can be a cause of several heart diseases such as sugar, sodium, and red meat.

These diets may contribute to the higher risk of plaque building, arterial issues, and diabetes which again is a risk factor for atherosclerosis. You have to be quite careful and conscious while choosing a diet for your heart. This piece of content contains various important diet tips and diets for having a perfectly beating heart.  In it, we have 3 basic diet tips and 9 best diets for the heart.

Here are a few extremely vital diet tips and diets helpful for a healthy diet.

Choose the right fat intake

There are several types of fats such as trans fats, saturated fats, unsaturated fats, and polyunsaturated fats.

Trans fats While having a heart-healthy diet you must abide by trans fats. Trans fats are responsible for the increase of LDL (low-density lipoprotein) also called bad cholesterol and reduction of HDL (high-density lipoprotein) also called good cholesterol. This can increase the risk of atherosclerosis and other cardiovascular diseases.

Saturated fats These fats are also responsible for plaque build-up in your arteries which can cause a heart attack or even stroke.

Unsaturated fats Unsaturated or polyunsaturated fats are the best types of fats to consume. These are contained in extra virgin olive oil,  fish like salmon and herring, walnuts, and avocados.

Do not replace fats with unhealthy intakes

If you are replacing the fats with starch, sugar, and carbs then your substitution is of no good for your heart. Such as if you replace red meet with sugary soft drinks so it does not have any positive effect on your heart. More sugar can be a risk for your heart and can cause diabetes which again is a risk factor for atherosclerosis. In short, this kind of replacement is not beneficial for your heart.

Fruits and vegetables are vital for a healthy heart

Vegetables and fruits are less in fats and are the perfect substitutes for other fatty products such as sugar, starch, and carbs. Vegetables and fruits are usually rich in fiber which enhances the health of your heart. These fruits and vegetables can easily be adapted in everyday meals. So you should regularly use them for having a fitly working heart.

Here are 9 best-recommended diets for having a healthy heart.

Black beans.

Black beans are rich in omega 3 fatty acids and contain a lot more heart-healthy nutrients such as calcium and magnesium and iron. Beans can be a perfect appetizer such as you can use them in a cucumber salad, pasta, or even in a Russian salad as well.

Flaxseed

It is a pretty good choice for the intake of both soluble and insoluble fibers. It also contains omega 3 fatty acids. Moreover, it is loaded with powerful antioxidants qualities. Similarly, Flaxseed oil also contains omega 3s. But it needs specific enzymes to be converted into omega 3 and the human body has a petite number of them. It is not highly recommended.

Salmon

It is a great source of omega 3 fatty acids and has antioxidants qualities. Furthermore, due to its heart-healthy nutrients, it reduces the risk of atherosclerosis and other cardiovascular diseases including hypertension. It is prescribed to use farmed salmon because it has more omega 3 fat. You can easily add salmon to your normal soups such as making a soup of it and steaming with vegetables.

Green vegetables

These include spinach and kale. They have vitamin k in abundance so they have the quality of reducing high blood pressure and blood clotting. It contains dietary nitrates. Which reduces the hardening of arteries and plaque build-up in them.

Walnuts

Walnuts are one of the best sources of soluble fiber and micronutrients. Some other elements of walnuts are:

  • Magnesium
  • Copper
  • Manganese

Tomatoes

Tomatoes are also very helpful in maintaining a healthy heart as it contains a lot of heart-healthy nutrients. Such as lycopene and powerful antioxidants properties. Moreover, it increases the good HDL. A high level of HDL drains the bad LDL and also protects the heart from atherosclerosis.

Whole grains

Whole grains are the best natural source of bran, germ, and endosperm. Also, whole grain consumption is related to a reduced risk of heart disease and stroke.

Types of whole grains:

  • Oats
  • Rye
  • Quinoa
  • Brown rice
  • Whole wheat
  • Barley

Whole grains have a proportion of soluble fiber which reduces the bad LDL cholesterol. An important thing is while buying the whole grains read the ingredients. A study of the national institute of the health U.S carried out a study. It showed diets rich in whole grains were related to cause less coronary heart diseases

Avocados

Avocados include monounsaturated fats which are responsible for reducing the bad LDL. Moreover, it lowers the risk of heart disease. The national library of medicine in the US stated people consuming avocados are less likely to have metabolic syndrome

Extra virgin olive oil

Extra virgin olive oil is the best type of olive oil available. It is related to reduce the risk of heart disease by reducing the bad LDL due to the presence of monounsaturated fats in it. People in the Mediterranean region have very little heart disease because extra virgin olive oil is the part of their staple diet.

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Author: Junaid, medical content writer


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