Top 15 Food Healthy for the Heart

food healthy for the heart

There is an intimate relationship between diet and heart health. Every heart-healthy food delivers an excellent dose of phytonutrients that prevent heart disease. It also repairs damaged cells that keep your heart healthy. So one has to include some beneficial food for a healthy heart in her/his diet. Below are some food healthy for the heart.

The heart is one of the most important parts of our body. Moreover, it is a pumping machine which pumps blood through the blood vessels of the circulatory system.

Blood provides our body oxygen and nutrients so that every organ in our body works properly. When the heartbeat stops for a moment, people fall to death. So we have to include in our diet some heart-healthy food so that we can protect our body from any cardiovascular disease. So, the top 10 heart-healthy food you should include in your diet.

Here are some foods that keep your heart healthy- let’s see:-

1. Oatmeal

Oatmeal is a rich source of B- vitamins which are very effective to reduce homocysteine levels that are associated with cardiovascular diseases.

It is also rich in fiver which reduce cholesterol and prevent heart disease.

2. Dark chocolate

Dark chocolate is rich in flavonoids which protect cardiovascular system .

In particular, many researchers have found that flavonoids in chocolate reduce the risk of heart disease (1) (2). It also decreases blood pressure and increases vascular functioning.

3. Olive oil

Olive oil is also very useful to reduce heart disease and improve heart conditions. Moreover, the monounsaturated fats in olive oil have been found to reduce inflammation which is also related to heart disease. So, if you are suffering from heart problems, you need to include olive oil in your cooking.

Olives are also beneficial for the heart because it contains Oleuropein which has been shown to reduce oxidation of LDL cholesterol (bad cholesterol) (3) (4).

It is also rich in high monounsaturated fat which is associated with low risk of heart disease and decreases blood pressure.

The oleic acid present in it also has been found to decrease blood pressure to keep your heart healthy and reduce cardiovascular disease.

4. Fatty Fishes

Fatty fishes like salmon, mackerel are a rich source of omega-3 fatty acid which keep heart healthy and reduce the risk of heart attack (5) (6).

However, there are two types of omega-3 fatty acids in fish oil like DHA ( docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are very helpful to reduce inflammation and risk of heart disease.

5. Apples

Everybody knows that apples are full of antioxidants that help inhibit inflammation and decrease cholesterol levels (7).

These are rich in fiber which also reduces cholesterol levels and keep your heart healthy.

Studies have shown that frequent apple eaters have reduced the risk of heart attacks.

6. Blueberries

These are high in anthocyanin which has been shown to dilate arteries and also provide other vascular benefits.

These berries are full of antioxidants and fiber which reduce the risk of heart attacks. In particular, A Harvard School of Public Health study published in January 2013 issue of the journal of the American Heart Association, found that eating three or more blueberries per week can reduce the risk of woman’s heart attacks by 33%.

7. Grapefruits

Grapefruits are helpful for reducing cholesterol levels. Besides, these are rich in antioxidants and pectins which have been shown to reduce the progression of atherosclerosis.

It can also reduce LDL cholesterol and triglycerides. Red grapefruit is more effective to decrease triglycerides.

8. Kiwi

Kiwi is full of health-promoting nutrients. It keeps not only the heart but also your body fit and healthy. It is rich in vitamin C, E, fiber, carotenoids, potassium, pectin, polyphenols.

Kiwi is also considered a superfood for your heart. It helps to reduce triglycerides levels. It also decreases the tendency of blood clotting (8).

Moreover, Vitamin C, E, potassium, fiber, pectin, polyphenols reduce the risk of heart attacks and act to protect the cardiovascular system.

9. Mangoes

Mangoes have soluble fiber, pectin, vitamin A, C all of which help to reduce serum cholesterol levels especially LDL cholesterol, the bad cholesterol. In this regard, eating mangoes are beneficial for reducing heart disease and keep you fit and healthy.

10. Carrots

Carrots have many health beneficial effect on our body. It purifies our blood and keeps our heart as well as body healthy.

Carrots are also associated with a low risk of heart disease (9). Carrots are rich in fiber and beta- carotene which help to reduce blood pressure and decrease cholesterol levels. So, they reduce the risk of heart attacks.

Besides, several studies have been found that fruits and vegetables are helpful to reduce the risk of cardiovascular disease (10).

11. Almonds

These are wonderful delicious snacks with great nutrients value. Almonds are rich in fiber, vitamin E, and antioxidants.

Almond contains unsaturated fatty acids such as oleic and palmitoleic acids which have been found to reduce blood LDL ( the bad cholesterol) and increase HDL ( good cholesterol ) levels. Thus it also reduces coronary artery disease and keep your heart healthy, free from attacks ( 11) (12) (13).

12. Blackberries

These are also very helpful to keep your heart healthy and prevent the cardiovascular system from harmful effects.

It also contains a high amount of fiber, vitamin A, C, polyphenols, calcium, and a little bit of iron.

However, these are rich in antioxidants which protect form cardiovascular decline.

13. Hot Peppers

Hot Peppers are very effective for reducing the risk of heart attacks and keep your heart healthy.

It also contains capsaicin which decreases cholesterol level and prevents blood clotting. It is also helpful for lower blood pressure levels.

14. Avocado

Avocados have excellent health benefits. It reduces your weight and keeps you healthy and fit. Moreover, these are rich in fiber, vitamin E, folate, potassium, magnesium, and healthy monounsaturated fats ( 71%) which reduce blood pressure and keep well cardiovascular functioning (14). It also keeps your skin healthy. So it is called anti-aging food.

Avocado also contains oleic acid, an unsaturated fatty acid that helps to decrease LDL cholesterol (bad cholesterol) and increase HDL ( good cholesterol ) levels.

15. Spinach

Spinach is called a nutritional powerhouse. This is beneficial for our heart as well as to keep physical and mental conditions well. Besides that, it is one of the most nutrient-dense foods.

Moreover, these vegetables high in vitamin C, E, A, beta-carotene, zinc, manganese, selenium. All of these serve powerful antioxidants that keep heart condition well and protect the touring body from many fatal diseases.

Spinach also contains magnesium which is essential to maintain blood pressure level and keep your heart healthy (15) (16).

CONCLUSION

However, it is essential to include some beneficial food healthy for the heart in your diet plan. Always remember it must contain vitamins, minerals, omega-3 fatty acids, antioxidants to keep your heart healthy. It also decreases the risk of heart attacks. If you are suffering from heart disease consult your doctor.

Abhijit Ghosh

Hi, I'm Abhijit Ghosh, an aspiring blogger , have completed master degree as well as nutrition and two years yoga courses. This blog is dedicated for helping people learn about healthy food and yoga to keep fit, active and healthy all the day long .