Heart is our vital organ and it is important to keep it healthy and in good shape. One of the best ways for healthy organs is healthy and balanced nutrition.
If you enrich your diet with heart friendly foods you will keep your heart healthy, prevent diseases and improve the functioning of heart muscle.
There are few food groups that need a place on your daily menu to boost the health of your heart.
FOOD FOR THE HEART
Fatty fish as salmon, sardine, mackerel and tuna is rich in omega 3 fatty acids. They have the ability to prevent arrhythmia as well as arteriosclerosis. Omega 3 fatty acids are also helpful in reducing the level of triglycerides. To supply the organism with the needed amounts of these healthy fats eat fish at least twice a week.
Oatmeal contains high amount of fiber that is soluble. Oats can act like sponge when it gets to the digestive system. It has the ability to collect the cholesterol and eliminate it from the body without letting it inside the bloodstream. When you are using oatmeal in your nutrition make sure you prepare it on your own.
Berries are amazing for healthy heart. There are various scientific researches that proved the benefits of berries for human heart. Recent study showed that women that eat serving of berries 3 times a day have over 30 % lower chance of heart attack than those that eat less berries or don’t eat them at all.
Chocolate that contains over 70% cocoa can significantly lower the chances of heart attack and stroke. It is rich in polyphenols that lower high blood pressure, prevent blood cloths as well as inflammations.
Citrus fruits contain various kinds of flavonoids as well as vitamin C which is efficient in prevention of heart diseases. According to a recent study, people that consume oranges and grapefruit daily have almost 20% less risk of blood clot caused stroke compared to others that don’t eat them.
Walnuts, almonds, pistachios, peanuts, cashews are rich in fiber and vitamin E which makes them perfect in lowering the level of LDL cholesterol. Essential omega 3 fatty acids are good for healthy heart.
Although consuming big amount of alcohol is a cause for heart disease, small amount of red wine will protect you from them because it contains resveratol which is considered one of the most beneficial antioxidants.
This amazing healthy drink is packed with catechins which bring amazing range of benefits for human organism. Researches show that people that drink over 4 cups of green tea daily have lower chances of developing any kind of cardiovascular diseases compared to ones that drink less or don’t drink it at all.
Leafy green vegetables
Broccoli, spinach and kale are probably the best choice for healthy organism. They can strengthen your heart and since they are rich in carotenoids they will help your body easily get rid of all harmful substance. Leafy greens are rich in wide range of vitamins and minerals as well as dietary fiber.
Flaxseeds are rich in fiber. It contains antioxidants that prevent aging and improve your heart health. You can add it to your meal, oatmeal, and yogurt, just make sure you grind it or soak it right before use so that you don’t lose it healing properties.
Avocados are rich in healthy fats that are essential for heart health as well as antioxidants and potassium that will lower the risk of developing heart diseases.
This fruit is also rich in various kinds of antioxidants as well as polyphenols. People that drink pomegranate juice regularly for period of 3 months have significantly improved the amount of blood that comes to the heart, according to one scientific research.