Having all the riches in the world can mean very little when you have poor health. Maintaining good health requires a sustained commitment to a balanced diet, adequate physical activity, and healthy lifestyle choices.
One of the most significant ways we can alter our health is through diet. What we eat can directly impact our risk for diseases and the level of fitness we enjoy. Therefore, fixing our diet to enjoy good health is of the utmost importance.
This article looks at certain foods you can include in your diet to improve your heart health and decrease your risk for cardiovascular conditions.
11 Superfoods For a Healthier Heart
Certain foods can have a significant positive impact on cardiovascular health. They can reduce the risk of developing heart conditions and help manage symptoms of pre-existing conditions.
Some such superfoods for heart health are:
(i) Apples:
An apple a day to keep heart conditions at bay! This wonderful fruit is widely renowned for its many wonderful health benefits.
Several antioxidants and flavonoids present in apples, like epicatechin, inhibit LDL cholesterol from oxidizing. This helps prevent inflammation in the circulatory system.
(ii) Dark Chocolate:
Dark chocolate with over 70% cocoa is considered to be extremely beneficial for health. The flavonoids present in chocolates are powerful antioxidants that can help cell repair in the heart and the circulatory system.
(iii) Leafy Greens:
Leafy greens are a vast reservoir of nutrients and can be beneficial for your health in every aspect.
Apart from helping with cell repair and reducing inflammation due to the presence of antioxidants, the vitamin K in it safeguards the health of arteries and veins and promotes optimal blood clotting.
(iv) Fatty Fish:
Fatty fish are a great source of omega-3 fatty acids and DHA. Omega-3 fatty acids are associated with a reduced risk of heart disease and lower levels of blood cholesterol and fasting blood glucose.
Consuming fatty fish such as salmon and mackerel can help you safeguard your heart.
(v) Garlic:
Garlic is a spice that is used as a part of several traditional medicines around the world. The compound allicin found in garlic is believed to have several benefits.
It has been recently discovered that garlic effectively reduces blood pressure and cholesterol. It is also effective in reducing the risk of stroke.
(vi) Olive Oil:
Olive oil is a widely adopted cooking oil in the Mediterranean diet. It is widely renowned for its benefits for heart health. It has a high concentration of antioxidants and can significantly reduce and prevent inflammation in the body.
It is also observed to reduce hypertension in the body. It also has a high concentration of monounsaturated fatty acids, considered good for heart health, and has been shown to reduce the risk of developing heart disease by 35%.
(vii) Green Tea:
Green tea is widely used for its high antioxidant content that helps repair cell damage. It has also been shown to effectively reduce LDL cholesterol and improve insulin sensitivity in the body. These benefits can have a significant positive impact on heart health.
(viii) Avocados:
Avacodo seems to be a magic diet addition for fitness enthusiasts and for a good reason. They have a high concentration of healthy monounsaturated fatty acids that can benefit the heart and the circulatory system.
They have been found effective in reducing LDL cholesterol among people suffering from high cholesterol and obesity. It is also a rich source of potassium and magnesium, which are highly beneficial for heart health.
(ix) Nuts:
Nuts are a good source of several nutrients like omega-3 fatty acids, vitamins, minerals, and protein. Regularly consuming a handful of nuts can significantly benefit your overall health.
Walnuts and almonds are considered especially beneficial for heart health and can reduce LDL cholesterol levels in the body.
(x) Chili Peppers:
Capsaicin, the heat-inducing compound in chili peppers, has strong anti-inflammatory and antioxidant properties. It also effectively controls blood glucose levels and improves insulin sensitivity.
Regularly consuming chili peppers can reduce your risk for heart disease by 25%.
(xi) Oatmeal:
Soluble fiber is highly beneficial for heart health as it inhibits cholesterol absorption and improves gut health to ensure proper functioning of the circulatory system.
Oatmeal is a good source of soluble dietary fiber and protein. Including it in your diet can help you improve nutrient absorption and avoid the risk of accumulating LDL cholesterol in your body.
Conclusion
A complete overhaul of your typical diet can disrupt your life and be difficult to sustain in the long run. Start slowly by adopting one or two healthy food groups at a time.
Simultaneously, find healthier alternatives for unhealthy food items from your diet. If you already consume certain healthy food groups, you can increase the quantity of consumption.
Consistency over a period of time is necessary to enjoy the full range of benefits offered by a healthy diet.
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