Diet is important for all aspects of your health, but it is wise to pay extra attention to your heart. As a body engine, you certainly cannot live without it. And a troubled Healthy heart has a ripple effect on the well-being of your entire body. Heart disease is often associated with other complaints such as hypertension, endocarditis, and coronary artery disease. In addition, you will potentially experience chronic fatigue, nausea, and dizziness.
So to get rid of heart disease, evaluate your diet before wearing it, and see if you can make some better choices. The following foods are especially good for your ticker combined with regular exercise.
1. Wild Salmon
You probably already know that fish is an important part of a heart-healthy diet. Wild salmon is a particularly great option because it is packed with omega-3 fatty acids. A diet rich in omega-3s has improved metabolic markers for heart disease. As a bonus, you’ll get a good deal of selenium, an antioxidant that protects the health of your entire cardiovascular system.
You do not know that you have to choose wild salmon, not cultivated. Unfortunately, about 70% of the fish you find at the grocery store are farmed, but it is not equivalent to the wild version. Farm fish are given an unnatural diet filled with antibiotics and food dyes to make the meat healthy. In addition, salmon is so crowded in their environments that they consume each other’s waste.
2. Cauliflower
You have to pack leafy greens in your daily diet, but if you are not a fan of the taste, consider eating more cauliflower. It is pretty mild in flavour yet provides antioxidants and a severe fibre strain.
It is a combo that you can count on to reduce inflammation, regulate digestion, and lower cholesterol levels. Cauliflower is also highly versatile – it can be roasted, boiled and mashed, or eaten raw.
3. Liver
This may be the only red meat you ever hear associated with a heart-healthy diet. The liver has a surprisingly diverse nutritional profile consisting of protein (of course), vitamin C, vitamin B12, copper, iron, and zinc.
The liver serving has about six grams of fat but is a healthy type that your heart likes. If you can stand the taste, the liver is a highly balanced source of protein.
4. Potatoes
Some people avoid potatoes because they believe the white colour makes them refined starch, which increases blood sugar. But this is not the case with spuds, as they are filled with fibre to reduce the rate of glucose absorption.
A diet high in potatoes has been shown to reduce the risk of heart disease. Potatoes also contain significant amounts of potassium, lowering your blood pressure. Get the highest antioxidants for purple potatoes, but don’t worry – red and white potatoes are very close in their antioxidant count.
5. Apples
High cholesterol is a significant risk factor for heart disease, and apples contain a ton of antioxidant polyphenols that work to balance good and bad cholesterol levels. The pectin in the apple blocks the absorption of cholesterol, while the fiber helps push it out of the body.
An apple a day is a wise choice, as it has been shown to reduce LDL (bad) cholesterol by 40%. In addition to their heart-friendly characteristics, apples have also been shown to reduce your cancer risk, protect your lungs, and help control appetite.
6. Walnuts
Walnuts are a healthy snack that is very beneficial for your heart as well as your brain. For starters, they contain a good deal of omega-3 fatty acids. In addition, they usually have the highest levels of antioxidants of any of the walnuts eaten, so eating them can lower cholesterol before they can cause cell damage and reduce inflammation.
About your heart, the vitamins, folate, vitamin E, and fiber in walnuts all contribute to their overall health. Just remember to eat them unsalted.
7. Chia Seeds
Have you ever grown chia sprouts on one of those terra cotta chia pats? It is a fun activity for children, but it is more than chia decoration. Chia seed is full of nutrients, including calcium, manganese, phosphorus, magnesium, zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine), and vitamin B2. They also contain reasonable amounts of fiber, protein, and omega-3 fatty acids.
Eating one teaspoon a day can reduce your bad cholesterol, but it can also clean out existing plaque buildup. A word of caution – do not eat them dry when they develop a thick gel when exposed to water. You want that before you eat them because it is very easy to take too much in one bite, which can lead to a blocked esophagus.
8. Green Tea
Green tea is soothing and delicious, which can positively affect your heart by itself. But tea also offers many other Healthy Heart benefits, including low cholesterol, blood pressure, and triglyceride levels.
It contains antioxidants in the form of catechins and flavonoids, which studies have shown that it benefits the heart and reduces the risk of dangerous blood clots. All this goodness increases the risk of the short lifespan of heart disease and is probably why Chinese herbalists have used green tea for hundreds of years.
9. Dark Chocolate
And now for dessert. Candy, cakes, and cookies are indeed high in added sugar and saturated fat, two things your heart hates. But this does not mean that you cannot have any sweetness in your life. For example, flavonols in dark chocolate have been found to lower blood pressure and improve blood flow, making your Healthy Heart work much more accessible.
Dark chocolate also contains flavonoids, which can protect against environmental toxins and repair cellular damage. The trick is to choose chocolate that is at least 70% cocoa and does not contain palm oil.
You can’t do anything wrong with these foods as long as you enjoy a variety and eat everything in moderation. Do this, and your diet will go a long way towards protecting the health of your Healthy Heart and your whole body. Now all you have to do is decide what to do with the incredibly long and vibrant life you will lead!
