September 27, 2020
Heart disease accounts for nearly one-third of all deaths worldwide and so it is correctly said that a healthy heart makes for a healthy life. The best diet for a healthy heart is full of vitamins, minerals, antioxidants, phytochemicals, and fiber. It should also be low in saturated fats and Trans fats.
1. Berries
All berries are heart-healthy including strawberries, blueberries, Elderberry, raspberries etc. . . . They are rich in antioxidants and minerals and have negligible fat.
2. Fish
Fishes like salmon, mackerel, and tuna which carry high amounts of omega 3 fatty acids are a good choice for a healthy lifestyle.
3. Soy foods
Soybeans, tofu, and soybean oil – all are good sources of isoflavones which promotes good overall health.
4. Broccoli
High amounts of minerals and vitamins with no trans-fat make broccoli one of the healthiest vegetable that boosts your immunity and endurance.
5. Tea
Choosing healthy alternatives like herbal tea, black tea and green tea can lower cholesterol and significantly reduce the risk of other cardio vascular diseases.
6. Nuts
Nuts like walnuts, almonds and pecans are loaded with healthy fats and Omega 3 fatty acids which are crucial for heart health.
7. Beans
Beans like kidney beans, chickpeas, lentils etc. are super foods are they are rich minerals and fiber without the saturated fat found in some animal proteins. Eating beans as part of a heart healthy diet and lifestyle may help improves blood cholesterol.
8. Spinach
Spinach has plenty of omega-3 fatty acids, antioxidants, B vitamins, and fiber. Folate and Vitamin K which is found in spinach is important for building and maintaining healthy red blood cells needed for heart health.
9. Whole Grains
Whole grains like oatmeal, cereals, quinoa etc. are full of fibers. Dietary fiber can help you improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes Disease
10. Olive Oil
Extra virgin olive oil is a great source of monounsaturated fatty acid and has shown to help reduce one’s risk for heart disease by fighting off bad cholesterol in the bloodstream.
