Top 6 Heart-Healthy Foods
The importance of a healthy heart is unquestionable, and there are many foods out there that can keep your heart at its best – whether this is maintaining your cholesterol levels or lowering your blood pressure. It is true that you can eat your way to a healthy heart and to do so, you should fill your plate with heart-healthy foods such as fish, healthy fats, fruit and vegetables, etc.
Fish has many health benefits, and when it comes to matters of the heart oily fish such as salmon, mackerel or tuna are great choices; as they are rich in omega-3 fats they help to lower your blood pressure. It is typically recommended that you should consume oily fish twice a week to reap the ultimate health benefits.
2. Whole Grains
Whole grains are rich in fibre, there are some studies which prove the connection between a high-fibre diet and a lower risk of heart disease. The nutrients within whole grains work together to lower your cholesterol levels as well as improve how your body processes blood sugar.
Nuts are well-known for being a healthy snack choice, they are full of fibre, unsaturated fats and vitamin E; vitamin E helps stop the development of plaque in your arteries, which can lead to a risk of blockages. Despite the fact that they contain healthy fats and vitamins, they are also high in calories, so it is once again all about moderation.
The heart benefits of berries are just as sweet as the fruit themselves, and it’s not only blueberries and strawberries, other berries can also contribute to a healthy heart. It is believed by some nutritionists that if you make only one small change to your diet, it should be to incorporate blueberries. There have been some studies which have indicated that individuals who ate blueberries frequently within a month, compared to those who did not, were at a lower risk of a heart attack. What’s more, the myriad of antioxidants within blueberries helps inhibit the hardening of the arteries, as well as helping to maintain healthy blood pressure and cholesterol levels.
5. Dark Chocolate
Chocolate fans, rejoice! Consuming chocolate that contains at least 70 percent cocoa has been linked to lowering blood pressure and your cholesterol levels as well as increasing blood flow. Not to mention it tastes good.
Yes, that’s right, coffee. Granted not strictly food but should be on the list all the same. Coffee has often been labelled in the past for being detrimental to your health, however, (in moderation, of course) it has actually been linked to lowering the risk of heart disease.
A healthy heart can reduce your risk of developing many serious health conditions. In addition to incorporating the above foods into your diet, it is also important to stay within the recommended guidelines of alcohol intake as well as following a generally wholesome lifestyle. As it turns out, at the heart of healthy heart is good nutrition. This is key to a balanced lifestyle and crucial to the performance in sport.
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