8 BEST FOODS TO KEEP YOUR HEART HEALTHY
Can eating certain foods reduce your risk of heart attack? It is a question that many people ask themselves because cardiovascular diseases are the primary cause of death among women. Fortunately, the answer is yes. But which foods now keep your heart healthy?
Consuming a lot of fruit, vegetables, fish, wholemeal products, lean proteins and food that is high in fibre and omega-3 fatty acids is almost the basis for protecting your heart. Here you discover why and which foods you should eat exactly to keep your heart as happy and healthy as possible.
Foods rich in omega-3 fatty acids
Fish, for example, salmon, fish, sardines, anchovies and mackerel are wealthy in omega-3 unsaturated fats. “We know that foods rich in omega-3 fatty acids can reduce inflammation and lower blood pressure,” says doctor and researcher in food education Prima Khorana. Another source of omega-3 fatty acids is alpha-linolenic acid that is common in vegetable oils, nuts such as walnuts and almonds, linseed and flaxseed oil.
Colourful berries are packed with healthy phytonutrients and fibres that are good for your heart and prevent cardiovascular disease. Khorona recommends, for example, to mix blueberries, strawberries, cranberries or raspberries with your yoghurt or wholegrain cereals.
Starting morning with a healthy breakfast for your heart, according to Khorana you choose the best for oatmeal. “Oatmeal lowers the bad LDL cholesterol and gives you a satisfied feeling until the afternoon.” Add a few berries and almonds to start your day.
Red, yellow and orange vegetables
Bright-coloured vegetables such as carrots, sweet potatoes and red peppers are packed with carotenoids, fibre and vitamins, all of which are healthy for your heart.
There is a logical reason why avocados crop up in any diet: they are full of pure unsaturated fats that help lower your cholesterol and reduce hardening in arteries.
Spring is the season for asparagus, and not only we but your heart is happy about it. Asparagus is stacked with supplements, for example, beta-carotene, folic acid and fibre, which help ensure your heart.
In bright red tomatoes, there is a lot of lycopene, vitamin C and beta-carotene that all reduce the risk of heart disease. Citrus fruits Fruits such as oranges and grapefruits carry a large amount of flavonoids and vitamin C, which play a role in the protection of your heart. ‘Flavonoids reduce the risk of strokes, and vitamin C would reduce the risk of cardiovascular disease, according to Khorana.
It seems that you do not have to worry so much about the calorie and fat content in a handful of nuts. Pistachios, walnuts and almonds are full of fibre and vitamin E that help to lower your bad cholesterol.
For your heart, you best avoid foods with high cholesterol and saturated fat such as butter and sausage or bacon. Other meats, highly processed foods with a lot of sugar, soft drinks and too much salt are also bad for your heart.