Superfoods For Heart: Our heart is one of the main organs of our body that plays some vital roles in the maintaining and functioning of the overall body. Harvard Health states that the heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. With such an extensive workload, it is important to take measures to protect the heart and adopt habits that maintain and promote its health. Incorporating healthy foods into your diet can be one effective way to keep your heart healthy. Here is a list of some heart-healthy foods that you must include in your regimen.
Watch the video below to know about some important do’s and don’ts for heart patients:
1. Black Beans
According to WebMD, tender black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium present in black beans can help lower blood pressure. The fibre content helps control cholesterol and blood sugar levels and thus, promotes heart health. You can add beans to boost soups and salads.
Oatmeal is one of the healthiest foods that you can incorporate into your diet. It is abundant in soluble fibre, which prevents the body from absorbing cholesterol. According to Harvard University, rolled oats are good, but steel-cut oats are even better. Steel-cut oats take longer to digest, which means they have a low glycemic index. Low-glycemic foods are less likely to cause spikes in blood sugar.
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3. Green Leafy Vegetables
Green leafy vegetables are a must in your regular diet as they are enriched with essential nutrients such as vitamins, minerals, fibre and antioxidants that promote overall health and well-being. The nutrient-dense vegetables such as spinach and kale deliver nutrients that also promote heart health.
Salmon is a type of fatty fish that is abundant in omega-3 fatty acids. WebMD states that omega-3 fatty acids are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides curb inflammation, and promote heart health.
Avocados are rich in monounsaturated fats and substantial amounts of fibre, potassium and many other essential nutrients that compete with cholesterol for absorption in the digestive system, thus helping lower blood cholesterol levels.
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According to Harvard University, peanuts and tree nuts such as walnuts, pecans, and pistachios are a great source of fibre, healthy fats, vitamins, minerals, and phytochemicals, all known to protect heart health. Eating nuts lowers harmful LDL cholesterol, raises protective HDL cholesterol, and lowers blood pressure.
(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)