13 Foods That Are Good For Your Heart

13 Foods That Are Good For Your Heart
Written By: Prakratik Published In: Healthy Heart Created Date: 2016-01-10 Hits: 1114

Everyone wants to know the secret to a long, healthy life. One of the keys is foods that love your heart... Here are 13 foods that are good for you and your heart.

Apples

You know the popular saying! This sweet, juicy, delicious fruit is very effective at lowering bad cholesterol. Also a flavonoid found in its skin can reduce inflammation in blood vessels and its antioxidant activity neutralizes the fat between them which keeps blood pressure under check. It is also our Fruit of the Month.. {hyperlink to Recipes: Fruit of the Month}

Arjuna Powder

Has been recommended by Ayurveda as a heart tonic since centuries. It helps to maintain normal blood pressure, improves the heart's pumping action, reduces effects of stress on the body, boosts normal cholesterol levels and strengthens the heart muscles.

Black Beans

These mighty legumes are backed by many public health organizations, including the American Heart Association, since increased intake provides soluble fiber which decreases risk of coronary heart disease and attacks. Also they serve as an effective substitute to meat proteins, as they has very little saturated fat.

Blueberries

Harvard researchers have termed blueberries (and strawberries) as heart health 'superfoods' since three or more servings each week can, over a period of time, drastically reduce the risk of a heart attack, especially in women. These berries are loaded with flavonoids, which prevent plaque build-up in arteries.

Chickpeas

They are a rich source of dietary fiber, potassium, vitamin C and vitamin B-6, all of which help reduce cholesterol in the blood, thus decreasing the risk of heart diseases. And research shows that just 700 gm every week is enough to bring down cholesterol levels by about 16 milligrams per deciliter.

Dark Chocolate

As long as it is not over processed, broken hearts are not the only ones it is good for. The flavanols in cocoa lower blood pressure, improve the flow of blood to the brain and heart and make platelets less sticky. And a compound in cocoa raises nitric oxide levels, which is critical for healthy blood vessels..

Green Tea

Those who drink a minimum of a cup a day have a lesser chance of a heart attack than those who have other beverages. And its benefits kick in almost immediately: blood vessels functioning is visibly healthier within just 30 minutes, since it betters the quality of the delicate cells lining the blood vessels.

Low-Fat Yogurt

According to several studies, regular consumption of fermented low-fat dairy products, about 100 to 200 gms, is associated with reduced thickening of the main arteries as well as increased HDL cholesterol levels. Also it contains probiotic bacteria which lowers blood pressure and improves blood triglyceride levels.

Olive Oil

One of the healthiest cooking oils, it has vitamin E, which is known to lower the coagulating tendency of fats and thus bring down the chances of cardiovascular disease. It has mono-unsaturated fat and is traditionally associated with Mediterranean culture and is an integral part of their foods.

Raisins

They have antioxidants that can resist gum disease and inflammation causing bacteria, as those with gum problems are twice as likely to face a heart problem. They are also a good source of potassium, which helps to regulate blood pressure, while the high quantity of dietary fibre makes it a far healthier and more filling snack.

Tomatoes

Since it contains important nutrients like vitamin B6, eating about 10 servings a week can reduce heart related risks by about 1/3rd. And cooking in oil furthers the benefits of this juicy fruit (no, it is not a vegetable). Also they are good even as a juice, and not just for vegetarian vampires, and reduce inflammation causing agents in the blood.

Walnuts

With dietary fibre, omega-3s and mono-saturated fats, they are a powerful shield against inflammation of the arteries. And those who eat nuts on a near daily basis (including almonds, hazelnuts, pistachios & peanuts) have a lower risk of heart disease, since nuts are packed with minerals, vitamins and mono-unsaturated fats. 

Whole Grains

If your intention is to be leaner than these need to be your new best friend. As an added benefit these also directly helps the heart as they are laden with antioxidants and high-fiber. A Harvard study was clear that those who were on a high-fiber diet had a 40 % lesser risk of heart disorders.

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