Consuming a balanced healthy diet containing just the right amount of calories and fat is a necessary thing to do when it comes to taking care of your heart.
Adding healthy foods for heart into your diet plan, as it contributes to improving your overall health and makes your heart healthy. Thus, a healthy diet is essential for a healthy heart.
According to the US National Library of Medicine & National Institute of Health, heart diseases cause one-third of all deaths worldwide.
American Health Association advises adopting a heart-healthy diet, especially for someone with high blood pressure, high cholesterol, or any other heart disease in the past or someone who has a family history of heart diseases.
Even if you do not have a heart-related concern, adopting a healthy balanced diet and consuming foods that are beneficial for your heart is necessary.
It improves your health and decreases the risk of heart diseases in the future.
Healthy Foods For Heart
Nevertheless, everyone should have a healthy diet plan. It is not difficult to have one. You can quickly adapt a one by adding the healthy foods for the heart that I’ve mentioned below and limiting your junk food intake.
Instead, add more nutritious foods because the foods you consume daily are your body’s fuel to stay healthy.
Here are the best healthy foods for the heart that you must add to your diet, and they are worth your grocery list.
1. Red Apples
Apples are the most popular and remarkably healthy fruits.
Red apples effectively decrease your risk of heart diseases. They contain several different compounds, such as polyphenols, which are very beneficial for a healthy heart.
They also contain soluble fiber, which aids in lowering bad cholesterol. Polyphenols are beneficial for their anti-oxidant effects.
Several other flavonoids in red apples also help in decreasing the risk of stroke.
One medium-sized apple weighing 6.4 ounces contains about 95 calories, 4 grams of fiber, 25 grams of carbs, and an excellent source of vitamin C.
Furthermore, you can eat red apples with dry fruits as a snack.
You can also slice cut red apples to add in your salad but try not to peel the skin as it contains a lot of polyphenols and half of the fiber.
Avocados are a high source of potassium and monounsaturated fats.
They are very effective in reducing your cholesterol levels, blood pressure, and avocados to prevent various heart diseases like metabolic syndrome.
Moreover, avocado oil is very beneficial for cooking food as fats in avocado oil are resilient to heat-induced oxidation.
Furthermore, one average avocado contains 0.975 grams of potassium or about 28% of the amount that your body needs in a day.
By consuming at least one average-sized avocado per day, you can decrease your blood pressure levels by an average of 8.0/4.1mmHg, which reduces your risk of stroke by 15%.
A recent study based upon 17,567 people shows that people who ate avocados daily are half as likely to have metabolic syndrome than those who do not eat avocados daily or at all.
3. Almonds And Walnuts
Almonds and Walnuts are proven to lower your cholesterol levels effectively.
It would help if you considered adding almonds and walnuts to your healthy diet plan for their health benefits.
They also contain mono-saturated and poly-unsaturated fats, which are very beneficial for your heart.
Almonds are very beneficial when consumed in moderate amounts as they are high in unsaturated fat and loaded with calories.
Try to consume un-salted almonds for maximum health benefits.
Walnuts offer similar health benefits for the heart as almonds.
A palm of your hand-sized serving of walnuts contains approximately 200 calories.
Almonds and walnuts are both very beneficial for a healthy heart and easy to consume. You can always consume yogurt, salad, or add them to muffins and pancakes for their exceptional taste.
Most people seem to like eating carrots, and they are available throughout the year. Carrots are an excellent source of carotenoids.
Fiber and potassium in carrots help in managing and lowering blood pressure. Carrots are also a good source of anti-oxidants, which is very beneficial for health.
One medium-sized carrot fulfills approximately 4% of your daily requirement of potassium.
Moreover, consuming carrots is proven to increase beta carotene levels, which helps lower several heart diseases such as stroke.
Potassium also aids in preventing kidney stones from forming.
American Heart Association recommends adding more foods to your healthy diet plan containing potassium, such as carrots.
Potassium aids in relaxing your blood vessels, thus, decreasing the risk of high blood pressure and several other heart diseases.
Tomatoes are a healthy choice for a healthy heart.
They are loaded with beta carotene and alpha-carotene. Tomatoes also contain lycopene, lutein, vitamin C, potassium, folate, and fiber, all of which boosts heart health.
Lycopene has been proven to prevent several heart diseases and heart attacks even though studies are still indecisive.
However, decreased levels of lycopene are associated with a heart attack and stroke.
A review of 25 different studies on lycopene reveals that a high intake of food enriched with lycopene such as tomatoes reduces the risk of numerous heart diseases and stroke.
Furthermore, tomatoes contain anti-oxidants that effectively neutralizes free radicals in your body, which aids in preventing oxidative damage and inflammation.
Moreover, by eating two raw tomatoes daily, you can increase your levels of HDL cholesterol.
It improves your heart’s health by removing excess cholesterol and plaque from arteries and preventing heart diseases and stroke.