9 Incredibly Heart-Healthy Foods

The prevalence of heart diseases is increasing like anything nowadays. Around 7.9 million global deaths account for cardiovascular diseases. The changing dietary habits and lifestyle are two main culprits behind the deteriorating heart health; with diet being predominant. In this article, let us discuss 9 superfoods that will improve your heart health and defend against several cardiovascular diseases. So let’s get started!

1. Green leafy vegetables

Green leafy vegetables like spinach, kale, coriander leaves, celery, lettuce, collards, wheatgrass, beet greens, etc are packed with nutrients like vitamin A, vitamin C, vitamin K, dietary fiber, folate, potassium, magnesium, calcium, iron, and several antioxidants. Being a rich source of dietary fiber, it hinders the absorption of fats and cholesterol during nutrient absorption in the small intestines, thus reducing body fat levels.

Vitamin K is known to promote proper blood coagulation and protects the walls of your arteries too. Green vegetables are rich in nitrates which have been scientifically proven to reduce cardiovascular risk factors. Nitrates help regulate blood pressure and increase arterial flexibility, protecting it from injuries. If you find it difficult to have green leafy vegetables every day, you can include supplements like the wheatgrass supplement or super greens supplement in your routine.

2. Oily Fishes

Oily fish are loaded with a specific type of polyunsaturated fatty acid called omega-3 fatty acid. Omega-3 fats are renowned for their cardioprotective properties. These are a rich source of marine calcium and high-quality protein as well.

Scientific studies show that regular consumption of oily fishes like salmon, mackerel, and sardines can reduce the total triglycerides, blood cholesterol, inflammation, pressure, and blood sugar as well. All these are notorious risk factors for cardiovascular diseases. It also prevents irregular heartbeat beats known as arrhythmia and keeps plaque formation at bay.

3. Nuts

Nuts are a good source of unsaturated fatty acids;having both polyunsaturated and monounsaturated. These are known for reducing the levels of bad LDL cholesterol and hiking up the levels of good HDL cholesterol. This will prevent the formation of plaques in the arteries.

These arerich in arginine, which is essential for producing nitric oxide that helps to relax the arteries, make them flexible and thus prevent atherogenesis. They are rich in antioxidant vitamin E, which prevents oxidative damage to the cardiovascular system. Nuts are also rich in several phytonutrients, which serve as potent antioxidants within our body.

4. Berries

Berries are stuffed with several functional nutrients that play an active role in uplifting your heart health. They are high in antioxidants like anthocyanins, ellagic acid, resveratrol, and phytonutrients that reduce inflammation and oxidative stress. They are a good source of dietary fiber that has hypo-cholesterolemic (lowering cholesterol) and hypo-glycemic (lowering blood sugar) effects.

Berries significantly reduce LDL (bad) cholesterol, blood pressure, and check plaque formation. It nurtures the cell lining of the artery and protects it. Not a big fan of berries? Try taking super red capsules that enclose several berry extracts with other health-promoting elements too.

5. Green tea

Green tea enhances your overall health, especially cardiovascular health. They have powerful natural antioxidant catechins that help build up an arterial wall, make them pliable, and protect the inner lining from damage. It counteracts the harmful effects of homocysteine by protecting the smooth muscles of arteries and promoting the healthy growth of cardiovascular tissues.

Green tea is also scientifically proven to reduce the total cholesterol and LDL cholesterol in the body. This prevents plaque formation and subsequent blockage of the artery. The epicatechins found in green tea significantly reduce both the systolic and diastolic pressure.

Source: https://www.otherarticles.com/health/nutrition/184347-9-incredibly-heart-healthy-foods.html

Hi, I am Rachel, a fitness enthusiast and writer by profession, find me on tumbler.