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10 Best Foods For Healthy Heart

You probably need to make bigger changes in diet and lifestyle to get reverse your heart disease because always remember- a healthy heart brings a healthy smile on your face and a healthy diet can bring both together….Healthy Heart Healthy You.

Let’s make a healthy diet plan…

1. Olive Oil

Oil is a thing that used in every kitchen of every home but are you eating healthy oil or just using it for purpose of cooking? Well, Olive oil is considered good for heart because of having good anti cardiovascular properties.

Olive oil decreases the level of LDL-cholesterol and heart disease. It contains full of monounsaturated fats which are believed to be good fats for our heart. Always think about refined free oils because they are less damaged to your heart. Extra virgin olive oil is unrefined oil (means no chemicals are used for its refining process) and best for cooking, specially if you are suffered from any heart related problems.

Extra Virgin Olive Oil

 

 

 

 

 

 

 

 

2. Soy

Soy is known for its soy protein including tofu, sauce and soy milk. If you are vegetarian, soy is abundant source of protein. Soy protein rich in vitamins like vitamin B6, vitamin K, Vitamin C, thiamine, riboflavin etc. And also rich in minerals such as copper, potassium, magnesium, zinc, calcium , iron etc. There are two types of fatty acids present in soybeans (linoleic acid and linolenic acid) which are necessary for a healthy system.

Benefits of soy protein:

  • Prevent atherosclerosis
  • Prevent heart attack and stroke
  • Manage healthy weight
  • Lower level of bad cholesterol
  • Prevent osteoporosis and improve bone health

Soy protein

 

 

 

 

 

 

 

 

 

3. Flaxseeds

The next category for healthy food including Flaxseeds. They are rich in omega 3 fatty acids and fiber which are good for healthy heart. Furthermore, they also maintain a weight balance, improve digestion, lower bad cholesterol and give you clear skin. Ground and sprouted flaxseeds should be used for obtain its more benefits.

Flaxseeds

 

 

 

 

 

 

 

 

 

4. Navy Beans

Beans are good source of proteins, fibers, B vitamins, iron such as dark kidney and black beans etc. They are different in category and each category have different flavour and uses. If we talk about navy beans- they are healthier heart supporter. Navy beans are kidney beans and rich source of protein plus fibers and helpful to maintain a healthy heart.

Navy Beans

 

 

 

 

 

 

 

 

5. Blueberries

Blueberries entered in list of healthy food for heart as a hero. They are antioxidant rich in fibers, vitamin C, manganese which all are helpful to maintain healthy bones, collagen, blood capillaries and high cholesterol level. One cup blueberries per day will keep you healthy and protect from heart disease.

Blueberries

 

 

 

 

 

 

 

6. Walnuts

Walnuts are rich in omega 3 fatty acids and prevent certain types of inflammation and blood clots and also provide power to your brain. They are good source of vitamin E, folate and antioxidants. Shell containing 2-3 walnuts are believed to be helpful in reducing the high cholesterol level. They will protect your body from cancer, heart problem and cognitive decline.

Walnuts

 

 

 

 

 

 

 

7. Green Vegetables

The food which contains fibers, omega 3 fatty acids and minerals. Good for our body’s health. Green vegetables are rich in fiber and they reduce the risk of heart disease by lowering high level of cholesterol. Some of vegetables which are ultimate good for your heart are:

  • Asparagus
  • Carrots
  • Tomatoes
  • Broccoli
  • Leafy greens
  • Cauliflower
  • Kale

Try these green leafy vegetables to stay healthy.

green vegetables

 

 

 

 

 

 

 

 

8. Fruits

Fruits are delicious in taste and contain many nutrients for best. They are rich in fibers, antioxidants and vitamins like A, E, k and C. Fruits contain natural flavonoids that are good to promote healthy heart by keeping dilating arteries, lowering cholesterol and relaxing the capillaries of blood. Healthy fruits are:

  • Apples
  • Apricots
  • Kiwi
  • Banana
  • Grapes
  • Orange

Fruits

 

 

 

 

 

 

 

 

9. Garlic

Garlic usually available in every kitchen, used during cooking of food for the addition of flavour but along with it, very useful for healthy heart. It contains a name called allicin, which has antioxidant properties along with antibacterial, anti fungal and antivirus. It is very helpful to reduce the plaques in the arteries and reduce the blood flow in narrowed arteries. Garlic helps to reduce the level of high cholesterol, high blood pressure and increase the immunity of our body.

Garlic

 

 

 

 

 

 

 

 

10. Red wines

Red wine is always in controversy for using in heart problem. But some studies have been proved that, it is best to improve your heart functions. There is a one ingredient called resveratrol, is found in dark colored grapes and berries helps to protect our body from cancer and heart related problem since it has antioxidant property. Best thing is that, it should be consumed in limited amount because everything in high doses cause harm while in limited help to cure the problems.

Red Wine

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