20 Super Powerful Heart Healthy Foods

Heart-healthy food not only help to reduce many serious heart diseases but also prevents various chronic heart diseases. Heart disease is one of the major causes of sudden death in the United State. The entire world is suffering from heart diseases.

But a healthy diet plan (that contains vitamins, protein, minerals, and fiber) can help to care for your heart health. Having always a healthy diet plan is always a healthy habit. A diet plan not only prevents diseases but also keeps your body active and fit.

Heart Healthy Food

The American Heart Association suggests that heart healthy food are very essential that is rich in fruits, vegetables, whole grains, nuts, low-fat dairy products, fish and poultry. These picks are really essential to keep your heart healthy.

Apple

Red apples have been linked to lower blood pressure (that increases heart diseases). Research has shown that apples contain various health properties that help to lower heart diseases.

An apple has a phytochemical called quercetin that helps to prevent the risk of the blood clots. Apple has anti-inflammatory and also antioxidants that may lower the blood pressure. High blood pressure plays a major role to increase heart diseases.

Apples also have polyphenol, called flavonoid epicatechin that also helps to prevent the risk of diastolic heart failure.

Salmon also a heart healthy food

The salmon fish is amazing seafood that is fully loaded with protein and omega-3 fatty acids. Omega-3 is very helpful to reduce the unhealthy fat called triglycerides that increases many heart problems.

Research has shown that salmon fish is also helpful to prevent the risk of blood clots.

Try to consume every week at least 2 fish, says the American Heart Association.

Other fish options: Tuna, Trout and also Sardines that are very healthy for the heart.

Olive oil

According to the research olive oil is packed with antioxidants that help to reduce the inflammation in the heart.

Also, olive oil contains monounsaturated fatty acids that help to improve heart health. Higher intake of olive oil is associated with lower diastolic heart failure.

Research has proven that adding olive oil in the diet plan can be a great way to avoid all the unhealthy oil (canola oil, sesame oil and also sunflower).

Wholegrain

Whole grains are always healthy for every part of your body. One of the healthy whole grain options is oats, rye, brown rice and also quinoa.

Refined grains can increase heart diseases because it is low in fiber and protein. But whole grains are full of fiber and protein and also low in the GI (Glycemic index).

One study has shown that eating oats of 3 servings significantly helps to decrease heart disease.

Boiled egg

A boiled egg contains 155 calories but it is full of protein and healthy fats including omega-3. An egg is a great source of dietary cholesterol that helps to lower your cholesterol problems that can increase many heart diseases.

One study has shown that eating an egg is associated with a rise in serum in HDL levels (healthy and protective cholesterol) that can decrease the risk of blood clots.

But make sure you are not consuming it in excessive amounts. Serve it regularly but in a decent amount.

Avocados

According to the research, avocado is a great source of heart-healthy monounsaturated fats that help to reduce the risk of serious heart diseases. Avocado has 160 calories with vitamin A, C, D that helps to care for your heart properly.

Eating an avocado in the evening snack can help to cut down the unhealthy fats from your heart also. 45 out of 50 people found that avocado helps to lower the bad cholesterol called LDL cholesterol.

So avocado can be a great option to prevent the risk of heart failure and other serious heart diseases.

According to the research, it is still not proven that avocado can help to increase the HDL (good cholesterol).

Walnuts

You may don’t know that walnut is the healthiest nut among all the healthy nuts. Walnut contains a decent amount of fiber and also magnesium, potassium, copper that helps to lower the risk of many chronic heart diseases.

According to the research eating walnuts regularly in the morning can help to decrease the bad cholesterol called LDL cholesterol. Also, it helps to increase the HDL in the human body so that can decrease the risk of heart failure and blood clots.

Tomatoes

Among all the vegetable tomatoes is one of the best vegetables that helps to cut down bad fats from the human body. Tomatoes are rich in vitamins, minerals and also antioxidant called lycopene.

Lycopene is known to neutralize harmful free radicals, preventing oxidative damage and inflammation that can increase many serious heart diseases.

Eating raw tomatoes every day before a meal can help to increase the good cholesterol called HDL.

Kale also heart healthy food

Drinking a glass of kale juice in the morning can help to lower the cholesterol level fast that can increase many heart problems. Kale contains bile acid sequestrants that help to lower the cholesterol level and blood pressure level.

It also contains a decent amount of potassium that your heart and overall body need for a healthy life.

Dark chocolate

Dark chocolate contains a decent amount of antioxidants like flavonoids that promote your heart health.

Research has shown that dark chocolate helps to lower the risk of coronary heart disease. But make sure you are not consuming it in an excessive amount because dark chocolate also contains sugar and a high amount of calories.

So try to choose the chocolate that contains 70% of cocoa that can be very healthy for your heart.

Sweet potatoes

A decent amount of sweet potatoes are a great source of vitamins, potassium, folate and also calcium. Sweet potatoes are full of vitamins A, C and also E that helps to lower the risk of many heart disease including heart failure and inflammation in the heart.

Make sure you are not consuming any oily potato chips that can increase your heart disease. Including it in your diet plan can help to increase the value of your daily nutrition.

Banana also a heart healthy food

Banana is one of the best fruit for heart health among all the healthy fruits in the world. It is a great source of dietary sources of fiber. Banana helps to lower the blood pressure and also helps to feel fuller.

Eating one banana can be a great idea to avoid all heart-related diseases. One medium size of banana contains almost 9% RDI.

Research has shown that a potassium-rich diet plan can help to lower the risk of heart failure. Also, banana helps to give instant immunity to your body to continue all activities.

Also, banana contains important antioxidants including dopamine and catechin that play a vital role in the human body.

Green tea

Starting your morning with a cup of green tea can be a great idea to flush all the toxins from your body.

A cup of green tea contains 0 calories and 26 milligrams of caffeine that can decrease the blood pressure and also the cholesterol level.

Green tea is also known to lower the risk of triglycerides, that is good news for every heart patient. Starting your day with a drink that contains a huge amount of caffeine can increase other health problems also including kidney stones, cancer and also stroke.

Green tea contains powerful antioxidants like EGCG (epigallocatechin) that helps to prevent atherosclerosis.

Spinach a heart healthy food

Green vegetables always play a vital role to keep your heart healthy and active. Spinach contains very important vitamins and minerals that are very essential to keep your heart disease-free.

It is rich in lutein, folate, potassium, and dietary nutrients. Regularly eating spinach can prevent the risk of a blood pressure spike. Spinach contains almost every nutrient that your heart needs for better health.

Low-fat yogurt

100 grams of low-fat yogurt has a total of 98 calories with lots of nutrition such as protein, fiber, vitamin, iron and a good amount of calcium.

Curd is basically a dairy product that plays a vital role in our daily diet plan. It can make for a dish itself with fruits or chopped vegetables or it can be blended into a healthy smoothie.

Curd is great for heart health, as it helps to reduce blood pressure. The potassium and magnesium help to lower the blood pressure that can prevent the risk of chronic heart failure.

Seeds a heart healthy food

Chia seeds, flax seeds and also hemp seeds are great for heart health. All of these seeds contain a decent amount of omega-3 fatty acids that keep away all the heart diseases.

Omega-3 fatty acids reduce the risk of disorders that can lead to heart attacks, like thrombosis and arrhythmia.

Chia seeds and flax seeds help to reduce the risk triglycerides. All these seeds also help to increase HDL cholesterol.

Garlic

Eating 3-4 clove of garlic in the empty stomach can play a vital role to keep away all the heart problems. Garlic is used to solve several heart problems. People used to eat raw garlic regularly as a powerful home remedy.

Garlic helps to prevent cardiovascular diseases including heart attack and heart failure. Garlic contains Allicin which is an anti-oxidants that cures many heart problems.

Eating raw garlic keeps the blood pressure level on the track and prevents the risk of the spike of blood pressure.

Can only heart healthy food avoid heart diseases?

Well, it is not fair to say that eating only heart healthy foods can prevent all serious heart diseases. Because today virus and bacteria becomes very strong that can affect your health easily. But eating always heart healthy foods that are loaded with vitamins, protein, fiber and also minerals can help to care for your body.

But eating healthy foods is not enough, because there are also many facts that can increase heart disease such as:

  • Smoking regularly
  • Not doing exercise at all
  • Eating junk foods
  • Drinking preserve added juice from the market
  • Eating foods with unhygienic way
  • Drinking alcohol regularly
  • Pollution
  • Medication in a long term basis
  • Any serious weight loss surgery.

All these can also increase various diseases including morbid obesity, cancer, diabetes, kidney failure, tumor and also lung disease. But if you care about your health from the early stage of your heart disease can help to cure heart disease. Because heart healthy foods play a vital role in your daily schedule.

If you are experiencing any symptoms of heart disease then seek medical treatment immediately.

About Nasima Khatun

Hello everyone, I'm a health and fitness writer on my own website. I'm recently working on my website regularly. All of the information on my website is based on scientific research and nutritional facts.

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