7 Foods for Healthy Heart

There are many factors that cause a person at risk of heart disease, one of them is food choices. Every food consumed can have an impact on healthy heart. There are foods that have a bad impact, but there are a number of foods that are beneficial for maintaining heart health.

Citing various sources, here are seven foods that are good for healthy heart.

Green vegetables
Green leafy vegetables are such as, kale, mustard, rich in vitamins, minerals and antioxidants. This vegetable is a source of vitamin K which helps to protect arteries and blood clots.

Green vegetables are also proven to contain nitrates which can reduce blood pressure, arterial stiffness, and improve the function of cells lining blood vessels.

Foods for Healthy Heart

Whole Grains
Compared to refined grains, whole grains such as whole wheat, brown rice, rye, and quinoa have higher fiber. This substance can help reducing bad cholesterol (LDL) thereby reducing the risk of heart disease.

Berries
Various berries such as strawberries, blueberries, raspberries consist of nutrients that are good for healthy heart.

You know that berries are plentiful antioxidants alike anthocyanins. It can preserve the heart from axidative stress and inflammation. Studies showed that eating lots of berries could reduce some risk factors for heart disease.

Avocadoes
Avocadoes are a healthy source of monounsaturated fats for the heart. Avocado consumption is associated with a decrease in cholesterol levels and a lower risk of heart disease.

Quoted from the Health Line health site, potassium rich avocados are important for heart health. One avocado has 975 mg of potassium or about 28 percent of the potassium requirement per day.

Fatty Fish

Fatty fish like salmon, sardines and tuna are rich in omega-3 fatty acids. These fatty acids are good for maintaining heart health. Studies show eating salmon three times a week in eight weeks can significantly reduce systolic blood pressure.

The study also found every drop of 3.5 ounces or 100 grams of weekly fish consumption, was associated with an additional risk of heart disease by 19 percent, such as high blood pressure, diabetes or obesity.

Walnuts
Walnuts are a origin and micronutrients likje magnesium, copper, and manganese. Research shows eating walnuts can reduce LDL cholesterol by up to 16 percents, reducing oxidative stress and inflammation.

Tomatoes
Tomatoes consist of lycopene or natural plant pigments with strong antioxidant properties. These antioxidants help neutralize harmful free radicals.

Studies have found low levels of lycopene in the blood associated with an increased risk of heart attack and stroke. A review of 25 studies also concludes intake of food rich in lycopene can reduce the risk of heart disease and stroke.

Source: cnnindonesia.com (accessed on 18 February 2020)

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