What is the best healthy food for heart? The importance of having a healthy heart for human health and activity? If this is an issue you are interested in and would like to know to improve heart health, this is the information for you. Here you will learn the importance of a healthy heart; The best foods, the top nutrients to protect your heart, along with menu suggestions to turn these foods into part of your daily diet for the best health benefits for the heart.
THE IMPORTANCE OF HAVING A HEALTHY HEART
Before we understand the importance of a healthy heart, we need to learn about heart disease, which is the consequence of having an unhealthy heart.
WHAT IS HEART DISEASE?
Heart disease is a general term used to describe the dysfunction of blood vessels in different parts of the body leading to organ dysfunction affecting the heart, blood vessels and arteries. Heart attack is a form of heart disease, but it is not the only one, but there are always many types of heart disease. The most common types of heart disease are:
• Atherosclerosis – hardening and narrowing of arteries due to the accumulation of fat and cholesterol;
• Arrhythmia – abnormal heart rhythm;
• Heart attack – when a blood clot blocks blood flow to the heart;
• Heart valve problems – such as stenosis or proliferation;
• And heart failure – when the heart is not pumping as much blood as normal.
HEART DISEASE IN THE WORLD
The heart is one of the most important organs in the human body and plays an important role in the cardiovascular system. A bridge between the heart and the rest of the body, it carries oxygen and nutrient-rich blood throughout the organs to maintain and nourish the body and help eliminate body waste. The heart’s pumping cycle is like a power plant that provides all the electricity for body function. The heart is about the size of a fist and constantly opens and closes about 100,000 times a day, pumping 5-6 liters of blood per minute or about 2,000 gallons per day.
The heart also plays an important role in the functioning of the brain, the heart does not work well or if suffering from heart disease it will cause a serious effect on the process of issuing instructions to the brain or making the brain being unable to think and feel things leads to impaired ability to think and work in everyday activities of people.
The average heart beats 2.5 billion times throughout life and is a fine-tuning machine. To keep it running at its best, we need to keep our hearts healthy. There are many ways to do this, but the best and most natural way is through eating a heart-healthy diet. And that means choosing a healthy food for heart. Some foods have great benefits for the heart, others do not. Choosing the right healthy foods will lower your risk of cardiovascular disease, including coronary artery disease, which can lead to heart attack and stroke. Taking good care of your heart is important because it will help prevent cardiovascular disease, promote health, limit other heart-related diseases and provide the following health benefits:
- Help maintain cholesterol and blood pressure
High cholesterol levels increase the risk of developing cardiovascular disease and can lead to heart attack and stroke. High blood pressure will further affect overall health. Besides the high risk of heart attack, stroke and heart failure, there is also a greater likelihood of peripheral artery disease, angina, vision loss and kidney disease.
- Relieves depression
Cardiovascular disease can increase feelings of depression. Research shows that heart attack victims often have more depressive symptoms. (Refer How to reduce depression and anxiety).
- Reduce the risk of dementia
Research shows that there is a link between heart health and mental health, and poor heart health is also linked to dementia. When the heart is not taken care of properly narrows blood vessels, which limits the amount of blood that can reach the brain. Without proper blood flow, the brain cannot function properly and it will be difficult to make a decision that reduces a person’s ability to function.
- Reduce brain problems in old age:
A person with a healthy heart in adolescence is less likely to have brain health problems associated with thinking and memory as they age.
Summary: A healthy heart is an indispensable condition for us to be able to have a good health, a quality of life and ensure the necessary life activities. Therefore, it is necessary to maintain a healthy, scientific lifestyle to improve cardiovascular health and prevent cardiovascular disease.
HOW TO HAVE A HEALTHY HEART?
There are many things you can do to keep your heart healthy and free of illnesses such as taking regular checkups, exercising daily, quitting smoking or reducing stress in your life, there was a good night’s sleep. All of these can have a positive effect on heart health. But, one of the simplest changes that will benefit your heart is through diet. Diet plays a key role with food for heart health, directly affects the risk of heart disease and is the simplest and easiest way to help us have a healthy heart, reduce diseases disability.
THE BEST HEALTHY FOOD FOR HEART
According to statistics, more than ten million premature deaths including heart disease and cancer worldwide by 2020 are associated with low daily intake of fruits and vegetables. The Centers for Disease Control and Prevention (CDC) warns that eating foods high in fat, cholesterol or sodium will be very harmful to the heart. Therefore, to minimize the risk of heart disease, a healthy and sensible diet is the best way to go. It is estimated that there will be millions of lives that can be saved and billions of dollars could be saved every year if we all follow a healthy diet, properly including a diet rich in fruits, vegetables and plants. Specifically, the optimal diet for heart health is a few animal products and especially processed meat, low sugar and processed foods, plenty of vegetables, fruits and green foods, antioxidants will help protect the heart. In addition, this diet is the best way to prevent cancers, type 2 diabetes, obesity and many other diseases.
Here are the 9 best healthy food for heart, you should apply to maximize heart health. You can combine all these foods or one of them during your daily diet to take care of and have a healthy heart.
1. Green vegetables and fruits belong to the vegetable family
- Leafy greens like spinach, broccoli, asparagus, kale and collard greens are famous for their wealth of vitamins, minerals and antioxidants. In particular, they are an excellent source of vitamin K, which helps to protect your arteries and promote proper blood clotting. They also contain a lot of nitrate in the diet, which has been shown to lower blood pressure, reduce arterial stiffness and improve the function of the cells lining the blood vessels. Increasing the daily intake of leafy greens will reduce the risk of heart disease.
Spinach is a heart-healthy food with beta-carotene, vitamins C and E, potassium, folate, calcium and fiber. Spinach can be used as a salad and used on sandwiches, or it can be added to fruit smoothies or mixed into omelets or added to macaroni for a heart-healthy snack.
Broccoli is a food rich in beta-carotene, vitamins C and E, potassium, folate, calcium and fiber. Broccoli has a great taste, adding lots of broccoli to your diet is a sure-fire way to improve heart health.
Asparagus is a healthy vegetable that contains beta-carotene and lutein, both carotenoids, B-complex vitamins, folate and fiber.
Summary: Green vegetables are high in vitamin K and nitrate, which help lower blood pressure and improve artery function. Eating lots of green vegetables will reduce the risk of heart disease.
- The fruits belong to the vegetable family
Carrots are known as an excellent source of carotene. They have many famous nutritional beta-carotene, which reduces the risk of heart disease and stroke.
Tomatoes are a heart-healthy food with beta and alpha-carotene, lycopene, lutein (carotenoids), vitamin C, potassium, folate and fiber. Tomatoes contain lycopene, a natural plant pigment that has powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, prevent oxidative damage and inflammation, two factors that can cause heart disease. Low blood lycopene levels are associated with an increased risk of heart attack and stroke. According to research shows that large amounts of lycopene-rich foods are linked to a reduced risk of heart disease and stroke, another study in overweight women found eating two raw tomatoes four times a week worked. Increasing cholesterol levels helps remove excess plaque from arteries to keep your heart healthy and protects against heart disease and stroke.
Notes: Tomatoes are rich in lycopene and have been linked to a reduced risk of heart disease and stroke, as well as increased cholesterol.
Squash Acorn is another heart-healthy food other than beta-carotene and lutein (carotenoids), vitamin B and vitamin C, folate, calcium, magnesium, potassium and fiber. Grilled squash is a deliciously nutritious dish, so that only need to cut half of the squash, scrape the seeds, and fill with brown rice and vegetables before baking.
Red bell peppers: Red bell peppers are crispy and full of heart-healthy nutrients like beta-carotene and lutein (carotenoids), B vitamins, folate, potassium and fiber.
Summary: Green vegetables and fruits belong to the vegetable family that are healthy food for heart, eat everyday will helps heart health.
Berries, snails, almonds, strawberries, blueberries, have many important nutrients play a central role in heart health.
Berries are rich in antioxidants like anthocyanins, which help fight oxidation, reduce stress, and inflammation contributes to heart protection. Eating a lot of berries may reduce some risk factors for heart disease. Eating berries is associated with lower cholesterol, blood pressure, body mass index and some markers of inflammation.
NOTE: Berries are rich in antioxidants. Eating lots of berries can greatly reduce the risk of heart disease.
Walnuts are an excellent source of fiber and micronutrients like magnesium, copper and manganese, plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber, and unsaturated fats. Single and polyunsaturated, and phytosterols.
Combining several portions of walnuts in the diet can help protect against heart disease, eating walnuts can reduce up to 16% of cholesterol, reduce blood pressure, reduce stress, oxidize and inflammation. Eating walnuts supplements leads to lower total cholesterol, regularly eating nuts like walnuts will lower cholesterol and reduce the risk of heart disease. It may also protect against inflammation in your heart arteries.
Although they are good for the heart, they are also high in fat and calories and should be eaten in moderation. The size that fits a serving of walnuts must fit in the palm, and it provides about 200 calories.
NOTES: Walnuts may help lower cholesterol, blood pressure and reduce the risk of heart disease.
Almonds: Almonds are extremely rich in nutrients, with a long list of heart-healthy vitamins, fiber, fats and minerals like plant sterols, omega-3 fatty acids, vitamin E, and magnesium , calcium.
If you’re looking for a heart-healthy nut, almonds are a great option, almonds can help lower blood cholesterol and are also a good source of heart-healthy monounsaturated and fat, two nutrients. Crucial can help protect against heart disease. Eating almonds has a powerful effect on cholesterol levels, helping to reduce plaque buildup and keep arteries. With 1.5 ounces (43 grams) of almonds per day for six weeks will reduce belly fat and cholesterol, two risk factors for heart disease.
Notes: almonds are high in fiber and monounsaturated fat, and have been linked to lower cholesterol and belly fat. While almonds are very nutritious but also high in calories. Control and censor your intake if you are trying to lose weight.
Blueberries are nutritious, have anthocyanins, antioxidants that help blood vessels. Blueberries also have fiber and more than some other great nutrients. Eat fresh or dried blueberries on cereal, pancakes, or yogurt. Eating blueberries daily helps improve the function of cells lining the blood vessels, helping to control blood pressure and blood clotting.
3) Types of fruits:
Oranges are a perfect snack. They are juicy and packed with nutrients such as beta-cryptoxanthin antioxidants, carotenoids like beta- and alpha-carotene and lutein, as well as flavones (flavonoids), vitamin C, potassium, folate and fiber. Potassium, helps control blood pressure. 2 oranges a day help boost blood vessel health and lower blood pressure in men. An orange has about 62 calories and 3 grams of fiber.
Papayascontain beta-carotene, beta-cryptoxanthin and lutein carotenoids. It supplements vitamins A and C along with folate, calcium and potassium.
Avocados are an excellent source of heart-healthy monounsaturated fats, avocados have been linked to lowering cholesterol levels and reducing the risk of heart disease. Avocados are rich in potassium, an essential nutrient for heart health. Eating one avocado per day will reduce cholester will provide 975 milligrams of potassium, or about 28% of the amount needed in a day. Getting at least 4.7 grams of potassium per day can lower average blood pressure and lower the risk of stroke.
CantaloupeA delicious and cool dish in the summer. Cantaloupe contains heart-healthy nutrients such as alpha- and beta-carotene and lutein (carotenoids), B and vitamin C, folate, potassium and fiber.
Summary: Fruit contains vitamins like vitamin E, C, beta-carotene and nutrients, antioxidants. That are healthy food for heart, helping to improve cardiovascular function.
4) Whole grains
Whole grains consist of three nutrient-dense parts of the seed: sprouts, endosperm and bran. Common whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Compared to refined grains, whole grains are higher in fiber, which can help lower cholesterol and reduce the risk of heart disease. Many studies have found that more whole grains in the diet will be beneficial for heart health, eating three more whole grains per day will reduce the risk of heart disease; Eating at least three servings of whole grains significantly reduces blood pressure and stroke risk.
Brown rice is not only delicious, it is also part of a heart-healthy diet. Brown rice provides B vitamins, magnesium and fiber.
Oatmeal is a delicious food and an additional source of omega-3 fatty acids. It is a fiber superstar, providing 4 grams in each cup / one cup. It also has nutrients like magnesium, potassium and iron. Oatmeal is a full breakfast, which can complement it with fresh berries for a better heart-healthy meal. A bowl of oatmeal will fill you up for hours, combat snacking attacks and help keep blood sugar levels stable over time – it’s also helpful for people with diabetes. Oat fiber can help your heart by lowering cholesterol.
SUMMARY: Eating whole grains has been linked to lower cholesterol and blood pressure as well as a lower risk of heart disease.
Chia seeds, flaxseeds, and hemp seeds are all heart-healthy sources of nutrition, with plenty of fiber and omega-3 fatty acids, adding these nuts to your diet can improve many risk factors. suffer from heart disease, including inflammation, blood pressure, cholesterol and triglycerides.
Flaxseeds have three things that are good for the heart including fiber, a phytochemical called lignans and omega-3 fatty acids. Flaxseeds may help control blood pressure and cholesterol levels. A study in people with high blood pressure found that eating 30 grams of flaxseeds per day for half a year reduced blood pressure by an average of 10 mmHg or eating bread made from flaxseeds was shown to reduce 7% of the total cholesterol.
SUMMARY: Eating lots of nuts can improve several risk factors for heart disease, including inflammation, blood pressure, cholesterol and triglycerides.
6) Fatty fish and fish oil
Fatty fish like salmon, tuna, mackerel and sardines are high in omega-3 fatty acids. Omega-3s are healthy fats that can reduce the risk of heart rhythm disorders and lower blood pressure, lower triglycerides and curb inflammatory diseases.
Superfood salmon: Salmon filled with omega-3 fatty acids is a leading food for heart health that can reduce the risk of abnormal heart rhythms, cardiac arrhythmia, lower triglyceride levels, making slows the development of plaque in arteries and reduces blood pressure. Eating salmon three times a week for eight weeks significantly reduces blood pressure; Eating fish for a long time lowers total cholesterol levels. The American Heart Association recommends two servings of salmon with each serving equal to 3.5 ounces of cooked or other oily fish per week. Fish oil is another option for getting daily omega-3 fatty acids. Taking fish oil supplements will lower blood triglycerides, improve arterial function and lower blood pressure.
Tuna contains omega-3 fatty acids. Although not as high in omega-3 as salmon, tuna provides a moderate amount. A serving of tuna provides about half of the daily requirement for niacin, tuna is a nutrient that improves survival rates for people with heart attacks.
SUMMARY: Salmon, tuna or fatty fish, fish oil all contain omega-3 fatty acids that help reduce heart disease risk factors, including blood pressure, triglycerides and cholesterol.
7) Beans, black beans and legumes
Beans contain resistant starch, which is resistant to digestion and is fermented by beneficial bacteria in your gut. Beans are high in soluble fiber, synthetic B vitamins, niacin, folate, magnesium, calcium, and omega-3 fatty acids so they are good for your heart.
Soft black beans are packed with folate, antioxidants and magnesium nutrients that can help lower blood pressure. Their fiber helps control cholesterol and blood sugar. Eating beans may reduce the risk factors that arise for heart disease; Eating pinto beans reduces blood triglyceride and cholesterol levels. A diet high in beans and legumes helps to lower cholesterol levels. Beans also help reduce blood pressure and inflammation, both of which are risk factors for heart disease.
NOTES: Bean is high in resistant starch that helps lower cholesterol and triglyceride levels, lowers blood pressure and reduces inflammation.
Tofu is an excellent source of protein, it is made from pressed soy curd, so it is full of heart-healthy nutrients including niacin, folate, calcium, magnesium and potassium.
NOTES: Avoid processed tofu products. Although tofu has heart-protecting qualities, eating tofu is not always good. It is included in many extreme processed foods, a type of food linked to obesity.
Edamame: Edamame is a type of soybeans commonly found in Asian cuisine. Like other soy products, edamame is rich in isoflavones, a type of flavonoid that can help lower cholesterol levels and improve heart health. In addition to its isoflavone content, edamame is a good source of heart-healthy nutrients, including fiber and antioxidants.
NOTES: Edamame contains soy isoflavones, which helps lower cholesterol levels. Edamame also contains fiber and antioxidants that are good for heart health.
8) Types of drinks
Red wine: contains flavonoids called catechins, as well as resveratrol antioxidants. Flavonoids can help maintain the health of blood vessels and can help prevent blood clots, Resveratrol and catechin are two antioxidants in red wine that can protect artery walls. If you drink a little red wine may be a good option for the heart.However, drinking more than one drink a day for women or two for men will hurt the heart. Drinking alcohol carries a risk of alcoholism and can lead to high blood pressure, obesity, stroke, and breast cancer.
Green Tea Like red wine, tea contains catechins and flavonols that can help maintain the health of blood vessels and can keep blood clots from forming. Green tea has antioxidant properties that can reduce the risk of heart problems. It is also high in polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart. Drinking green tea extract for three months helps lower blood pressure, triglycerides, LDL and total cholesterol. Taking green tea supplements or drinking matcha, a beverage similar to green tea but made with whole tea leaves, may also have heart health benefits.
It is recommended to drink 1-3 cups of tea a day with better coronary calcium scores. Coronary calcium is a precursor to heart attacks, strokes and other heart problems. Enjoy hot or cold tea with some lemon. To get more antioxidants from tea, brew with hotter water and soak for at least three to five minutes. Avoid sugar or ice cream as these add unnecessary calories and fat.
NOTES: Green tea is high in polyphenols and catechins. It has been linked to lowering cholesterol, triglycerides and blood pressure.
Soy milk contains isoflavones (a flavonoid) and brings many nutrients to the diet. Nutrients include vitamin B, folate, calcium, magnesium, potassium and phytoestrogens. The protein in soy milk helps lower blood cholesterol levels and provides other cardiovascular benefits. Using soy milk in breakfast cereals or mixing in a smoothie, or replacing milk in any formula with soy milk also has a huge heart effect.
9) Other foods:
Dark chocolate: is rich in antioxidants that promote heart health, lower risk of heart disease, people who eat chocolate at least five times per week are at risk of coronary heart disease. lower than those who do not eat chocolate; Eating chocolate at least twice a week reduces the risk of calcified plaque. In addition, chocolate contains a lot of sugar and calories that promote health. Be sure to choose a high quality dark chocolate with a cocoa content of at least 70% and adjust your consumption as chocolate contains a lot of calories, fat and sugar to make the most of its health benefits.
NOTES: Dark chocolate contains antioxidants like flavonoids. It reduces the risk of developing calcified plaque in arteries and coronary heart disease.
Garlic: For centuries, garlic has been used as a natural remedy to treat many diseases. In recent years, research has confirmed its powerful medicinal properties and found that garlic may even help improve heart health, taking garlic extract with 500 mg daily for 24 weeks to be effective. As a popular prescription drug in lowering blood pressure. Garlic can lower total cholesterol in people with high cholesterol, garlic extract can inhibit platelet accumulation, can reduce the risk of blood clots and stroke. Be sure to consume raw garlic, or crush it and let it sit for a few minutes before cooking. This allows the formation of allicin, maximizing its potential health benefits.
NOTES: Garlic and its ingredients have been shown to help lower blood pressure and cholesterol. They may also help inhibit blood clot formation.
Olive oil: As a major ingredient in the daily diet, the health benefits of olive oil have been proven. Olive oil is rich in heart-healthy antioxidants, which protect your blood vessels and reduce inflammation and reduce the risk of chronic disease. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. It is also rich in monounsaturated fatty acids, and improves heart health. In fact, people who consume a lot of olive oil have a lower risk of heart disease and death from heart disease.
NOTES: Olive oil is high in antioxidants and monounsaturated fats. It reduces the risk of heart disease and death from heart disease.
Sweet potatoes: are an excellent source of vitamins with vitamins A and C inside them and are a rare low-fat source of vitamin E. They also have potassium, folate, calcium and fiber and more fiber when eaten by their skin. Sweet potatoes can be baked whole or cut into slices and baked until crispy into a delicious fries. Sweet potatoes are just like yams but sweet potatoes have more nutrients and fiber.
THE BOTTOM LINE
As the relationship between diet and heart disease grows. Your daily diet can affect every aspect of heart health, from blood pressure and inflammation to cholesterol and triglyceride levels. These healthy food for heart as part of a balanced, nutritious diet can help keep your heart in good shape and reduce the risk of heart disease.
A healthy heart is a priceless gift to your life. So take care of your heart with a healthy lifestyle. In addition to incorporating more healthy habits into your life, eat healthy food for heart diet rich in fruits, vegetables and whole grains to help protect your heart. Get started and act today to always have a healthy heart.