A wise saying, healthy lifestyle makes a healthy heart.
One must incorporate a healthy diet and foods that are good for the heart.
If you are living an unhealthy lifestyle, eating a bad diet, and physically inactive, then these healthy food tips are for you.
With increasing competition and long working hours, it is not possible to stay active and fit all the times.
However, maintaining a good heart can become a matter of concern.
The foods that are good for your heart are:
Green vegetable, nutritional fruits, oatmeal, flaxseeds, berries, dark chocolates, and other healthy options.
The heart disease increase due to various factors such as unhealthy diet, depression, obesity, and other infections.
The heart attack risk factors include
- High Cholesterol Levels
- High Blood Sugar Level
- Anxiety and Stress
- Consuming Bad Cholesterol
- Uncontrolled Diabetes
- Following a Bad Diet
- Emotional Disturbance
List Of 21 Foods That Are Good For Heart
The first question that arises in people’s mind as what to eat for the healthy heart.
There are lots of healthy options to eat that are low in carbs, fat, and calories to maintain a healthy heart.
1. Dark Chocolates
It is a surprising fact that dark chocolate is a very healthy option and considered one of the best foods that are good for heart health.
Dark Chocolates includes protein, calcium, fiber, copper, and magnesium that helps lower blood pressure and boosts heart health.
According to Healthline, consuming high quality of Dark Chocolates with 70% of cocoa content gives health benefits.
Less processed dark chocolates with cocoa help maintain heart and brain health.
According to Stylecraze, a piece of dark chocolate helps reduces the risk of cardiovascular disease.
Watermelon is 90% of the water and contains a small number of calories that are good for the heart.
It nutrients contains Vitamin A, C, and Iron which helps in lowering cholesterol levels and maintain heart health.
The increasing consumption of it decreases the risk of heart disease, obesity, and diabetes.
You can also read about 20 Powerful Healthy Foods for Diabetics
Watermelon also helps reduces muscles soreness and improves digestion.
You can use Watermelon as it is or else can make its juice, delight or smoothie.
To make juice:
- Fill up the blender with Watermelon dices, make sure to remove its black seeds.
- Add some fresh Lemon Juice and few Mint Leaves and Black Pepper.
- Mix it well in a blender, and soothing juice is ready to consume.
3. Red Wine
Red Wine is a proven heart-healthy diet by the French people.
Wine contains polyphenols compounds that help lowers the rate of heart disease.
Drinking it at a moderate level reduces the risk of strokes and heart attack.
A scientific study says the one glass for a woman and two glass for man a day makes heart healthy.
Its benefits are:
- Contains good HDL Cholesterol
- Reduces Inflammation
- Helps to thin Blood and lowers Blood Clots
- Helps prevents Artery Damage
According to the UK’s University of Leicester, Red Wine also helps prevents cancer, reduces cholesterol and increase arterial healthy.
Pomegranates are rich in Vitamins A, C, E, Nutrients and Iron.
It is helpful in maintaining cardiovascular health, reduces stress and fights arthritis.
Scientists say that half a glass of Pomegranate Juice lowers blood pressure and boosts the healthy heart.
The other benefits include fights atherosclerosis, enhances blood flow to the heart and contains healthy antioxidants.
One can drink it as a juice, smoothie or eat Pomegranate seeds.
Pecans are one of the best foods that are good for your heart health.
According to the American Heart Association, Pecans are considered to be a heart-healthy diet.
It is rich in vitamins, minerals and nutrients.
The high-quality source of proteins helps manages blood sugar level and reduces cholesterol level.
The health benefits are
- It reduces Stress
- Lowers the risk of Heart Disease
- Enhances Cardiovascular Health
Soy products are high in protein, low in saturated fat and cholesterol level.
Mostly American recommends consumption of soy products in place of meat that is rich in fats.
Its products are rich in iron, potassium, and fiber, healthy foods that are good for your 1heart.
It helps reduce cholesterol level and provides cardiovascular benefits.
Soy products include soy milk, cheese, tofu, and bean curd. One can consume it as salads, roasted soy nuts or soya chunks in vegetables.
7. Chia Seeds
Chia Seeds are known as Salvia Hispanica.
The Chia Seeds are high in nutritional value and medicinal properties, and low in carbs.
It contains vitamins, fiber, minerals, proteins, and omega-3 fatty acids.
One can consume seeds in smoothies, yogurt, oatmeal or it can be soaked in water, eaten cooked.
To soak Chia Seeds:
- Put one and a half spoon of seeds in a cup of water.
- Soak it for about half an hour to two hours.
The medicinal benefits include:
- High in Antioxidants
- Enhances Digestive Health
- Lowers Blood Pressure
- Boosts Energy and Metabolism
- Reduces Cholesterol Level
8. Green Tea
Green Tea is a healthy option to drink for boosting heart and brain health.
It is full of antioxidants, contains bioactive compounds and nutrients that helps prevents cell damage.
It improves the flow of the blood and reduces cholesterol level.
A Swiss study reveals that drinking at least four cups of Green Tea a day enhances the working memory area of brains.
Tea is rich in polyphenols that helps reducing inflammation and weight loss.
To make green tea
- Boil its Leaves in a cup of water for 2-3 minutes.
- Add Honey and Lemon to add flavor to its taste.
- One can use a tea bag also in place of leaves.
9. Brussels Sprouts
Brussels Sprouts are a famous vegetable in Brussels and Belgium. Its appearance in Europe is of the early 15th century.
The sprouts are rich in Vitamins B, C, K, and minerals that help to reduce cholesterol level.
The health benefits are:
- Gives DNA Protection
- Maintains Heart Health
- Supports Cardiovascular Health
- Reduces the risk of Heart Attack
- Reduces Inflammation and improves Blood Circulation
To Prepare Brussels Sprouts:
- Remove its stems and any yellow or discolored leaves before washing.
- Wash it under running water to remove any insects in its leaves, and cut it into small pieces.
- Fill the bottom of a steamer pot with 2 inches of water steam for 5 minutes.
- Toss with Mustard Sauce to add extra flavor and nutrition.
- Seasoned with Salt and Pepper to add additional taste.
One can consume it as a salad, cooked or steamed vegetable.
Orange is a citrus fruit that contains Phytochemicals, Vitamins, and Minerals.
It helps control blood pressure, boost heart and skin health, and manages the digestive system.
Eating oranges are the good food habits for the healthy heart.
According to the American Heart Association, consuming a higher level of the compound in citrus fruits may lower ischemic stroke risk for women.
Orange juice is full of soluble fiber and potassium that helps in reducing the cholesterol level and boost heart health.
In the United States Yam is known as Sweet Potato.
It is a good source of energy, vitamins, and soluble fiber that helps promotes blood circulation level.
It helps reduces cholesterol level and regulates the blood sugar level.
The fresh root contains antioxidant, vitamin C that supports immune function and bone growth.
12. Whole Grains
Rice, Corn, Wheat, Bran, and Oatmeal are whole grains foods that are good for the heart.
These foods are rich in fiber, contains gluten that helps regulates cholesterol level.
It lowers the risk of heart disease, diabetes, and reduces high blood pressure.
The products made from whole grain foods include whole grain bread, pasta, cereals, and breakfast meals.
They are high in nutrients that reduce obesity, lowers the risk of stroke and supports healthy digestion.
Eating whole grains on regularly is the right food habits for the healthy heart.
Banana is the healthy fruit that contains vitamins, mineral, potassium, and antioxidants that helps boosts heart functioning.
One medium Banana provides 15 percent of your daily intake of vitamin C.
The health benefits of Banana include
- Reduces the risk of Heart Disease
- Contains Powerful Antioxidants
- Improve Insulin Sensitivity
- Lowers Blood Sugar Level
14. Low Fat Dairy products
Low Fat Dairy products include low-fat milk, cheese, soy milk, tofu, and yogurt. It contains calcium, minerals qualities, proteins, and healthy fats that are good for the heart.
Dairy products are the primary source of calcium in American diets.
The daily intake of dairy products helps reduces the risk of cardiovascular disease.
These dairy products enhance digestion, boosts immunity health, good for muscles and regulates blood vessels functioning.
These products are rich in potassium, and vitamin D helps to maintain blood pressure and bones.
Asparagus is a healthy vegetable best known for its medicinal properties.
It is a blend of nutrients and compounds that help protect against heart disease and diabetes.
It is a highly cultivated vegetable crop in Europe, Northern Africa, and Western Asia.
This vegetable contains anti-inflammatory nutrients and high in Vitamin K, E, and Minerals. Its Vitamin K properties help reduces blood clot.
The other benefits include improving digestive health, enhances immune system functioning and protects from heart disease and stroke.
Cauliflower is a cruciferous vegetable full of antioxidants, fiber, minerals and vitamins that are considered to be heart-healthy diet.
It helps lowers the risk of heart attack and stroke, reduces cholesterol level.
The natural components of Cauliflower are useful for boosting heart health and give protection to arteries, improves the functioning of blood.
Berries such as blueberries, blackberries, strawberries, raspberries, and cranberries are helpful in lowering the risk of heart attack.
According to a 2013 study, Women who ate more than three bowls of blueberries and strawberries a week had a 32% lower risk of heart attack.
These superfruits are rich in vitamins and minerals and contain sweet and tasty flavors that one can eat happily.
It is rich in fiber, vitamins, and antioxidants that helps reduces the cholesterol and blood pressure level.
The other benefits include
- Helps prevent Hypertension
- Maintains Body Weight
- Provides Good Cholesterol
- Reduces Heart Risk Factors
Popcorn contains polyphenol and antioxidants helpful in improving heart health.
According to a study, people who eat lots of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t.
Air-popped popcorn is naturally high in fiber, low in carbs and fat, and free from sugar and sodium.
It is recommended to eat plain popcorn or lightly salted popcorn.
Fish is among the healthiest foods that are good for your heart as it contains protein and vitamin D.
It is highly nutritious and includes omega-3 fatty acids that enhance the functioning of body and brain.
Fish such as salmon, mackerel, herring, shellfish, shrimps, and tuna can reduce the risk factors for heart disease.
A study shows that people who eat the most seafood tend to live longer and have a lower risk of many diseases, including heart disease and depression.
The consumption of Fish help reduces the risk of stroke, prevents asthma and improves sleep quality.
20. Extra-Virgin Olive Oil
Olive Oil contains monounsaturated fats that help reduce the risk of heart disease and controls blood sugar level.
According to study, at least four spoons of Olive Oil per day lower the risk of heart attacks, strokes by 30%.
It gives protection against cardiovascular disease, and prevent blood clotting.
Its other benefits include:
- Helps Reduce Inflammation
- Lowers Blood Pressure Level
- Prevents Cancer
21. Green Vegetables
Green Vegetables such as broccoli, spinach, parsley, kale leaves are good for the maintaining healthy heart.
The Green Vegetables are rich in fiber, antioxidants, iron, and highly nutritious to eat.
They are rich in Vitamin A, C, and K that helps reduces the risk of heart disease and lowers cholesterol level.
Kale and Spinach Leaves are beneficial for enhancing eye health and boost immunity.
Signs of a Healthy Heart
Keeping your heart rate is necessary for this age as many people lose their lives every day.
The risk of heart attacks are considerably high and occurs due to the poorly functioning of the heart.
- You are active, healthy and energetic
- You have excellent glucose levels
- Eat healthy food
- Exercise daily
- You have optimal blood pressure
- You have a good cholesterol level
Healthy Heart Tips
The number of deaths in the United States is due to heart disease and strokes.
When the heart becomes weakened through unhealthy lifestyle factors, it can lead to heart disease.
It can be due to unhealthy life, excessive intake of alcohol, smoking, obesity, eating food that is high in calories and carbs.
To maintain a healthy life one must follow these tips:
- Get a plenty amount of sleep for at least 7-8 hours.
- Excercise daily for at least 20- 30 minutes to keep you active throughout a day.
- If you are dealing with stress, anxiety, and depression it better to get the treatment done.
- Eat healthy foods that are good for the heart and are low in carbs and fat.
- If you are an obese person, then take steps today to maintain your physique.
- Indulge in activities such as playing games, outdoor activities, going to the gym.