What is good for heart health?
Posted: Thu Dec 12, 2019 9:48 am
Cardiovascular diseases are on the rise so far. Stress, unhealthy food, bad habits, lack of physical activity and night sleep are the main factors which cause heart problems. Two things you need to be taken care of and should be kept in check at all times: cholesterol and blood pressure. If the arteries get clogged, it can lead to a permanent health problem.
Healthy foods and right exercises can improve our body state.
We will try to examine some of the best foods for the heart.
1. Green and cruciferous vegetables
Green vegetables like spinach, kale are a large source of vitamins, minerals and antioxidants. They contain vitamin K, which helps to protect arteries and promote proper blood clotting. Dietary nitrates in green vegetables reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
2. Whole grains
Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat. They are high in fiber, which helps to reduce bad cholesterol level and decrease the risk of heart sickness.
One study states that three daily portions of whole-grain foods could lower cardiovascular disease risk and reduce the risk of stroke by about 25%.
3. Olive oil
Adding olive oil to your salad is a very good way to improve your heart health. Olive oil can be considered as one of the healthiest oils of all.
Olive oil contains monounsaturated and polyunsaturated fats, both of which are good for lowering cholesterol and blood pressure levels.
Researchers have shown that eating the equivalent of two thirds of a teaspoon of olive oil every day can reduce the effect of air pollution on the heart.
4. Apples
A study by Ohio State University suggests that an apple a day can help reduce the hardening of arteries by 40%. This is because apples contain fiber which helps slow down the clogging of arteries.
Apples have a lot of quercetin in them. Quercetin is a plant flavonoid which is known for its anti-inflammatory properties.
5. Tomatoes
Tomatoes are a well-known source of vitamin and also a wonderful blood purifier.
Tomatoes consist of lycopene, a natural plant pigment with powerful antioxidant properties.
Antioxidants neutralize harmful free radicals, prevent oxidative damage and inflammation, both of which can contribute to heart disease.
Over the past decade, lycopene-containing foods (primarily tomatoes) and lycopene supplements have been reported to affect diseases ranging from cancer to heart disease and asthma.
6. Fatty fish
Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage blood vessels and lead to heart disease and strokes.
Here are some of the best fish sources of omega-3 fatty acids:
Salmon
Sardine
Atlantic mackerel
Cod
Herring
Lake trout
Canned, light tuna
Adults should eat at least 8 ounces or two servings of omega-3 fish a week.
Some people are worried about mercury or other contaminants in seafood. However, the benefits of eating fish as part of a healthy diet usually outweigh the possible risks.
7. Beans
One plant-based food that can help lower cholesterol is baked beans. This is because baked beans are a source of soluble fiber.
Adding beans to your diet may help keep you feeling full longer.
Healthy foods and right exercises can improve our body state.
We will try to examine some of the best foods for the heart.
1. Green and cruciferous vegetables
Green vegetables like spinach, kale are a large source of vitamins, minerals and antioxidants. They contain vitamin K, which helps to protect arteries and promote proper blood clotting. Dietary nitrates in green vegetables reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
2. Whole grains
Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat. They are high in fiber, which helps to reduce bad cholesterol level and decrease the risk of heart sickness.
One study states that three daily portions of whole-grain foods could lower cardiovascular disease risk and reduce the risk of stroke by about 25%.
3. Olive oil
Adding olive oil to your salad is a very good way to improve your heart health. Olive oil can be considered as one of the healthiest oils of all.
Olive oil contains monounsaturated and polyunsaturated fats, both of which are good for lowering cholesterol and blood pressure levels.
Researchers have shown that eating the equivalent of two thirds of a teaspoon of olive oil every day can reduce the effect of air pollution on the heart.
4. Apples
A study by Ohio State University suggests that an apple a day can help reduce the hardening of arteries by 40%. This is because apples contain fiber which helps slow down the clogging of arteries.
Apples have a lot of quercetin in them. Quercetin is a plant flavonoid which is known for its anti-inflammatory properties.
5. Tomatoes
Tomatoes are a well-known source of vitamin and also a wonderful blood purifier.
Tomatoes consist of lycopene, a natural plant pigment with powerful antioxidant properties.
Antioxidants neutralize harmful free radicals, prevent oxidative damage and inflammation, both of which can contribute to heart disease.
Over the past decade, lycopene-containing foods (primarily tomatoes) and lycopene supplements have been reported to affect diseases ranging from cancer to heart disease and asthma.
6. Fatty fish
Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage blood vessels and lead to heart disease and strokes.
Here are some of the best fish sources of omega-3 fatty acids:
Salmon
Sardine
Atlantic mackerel
Cod
Herring
Lake trout
Canned, light tuna
Adults should eat at least 8 ounces or two servings of omega-3 fish a week.
Some people are worried about mercury or other contaminants in seafood. However, the benefits of eating fish as part of a healthy diet usually outweigh the possible risks.
7. Beans
One plant-based food that can help lower cholesterol is baked beans. This is because baked beans are a source of soluble fiber.
Adding beans to your diet may help keep you feeling full longer.