10 Best Researched Foods That Can Prevent You From 70% Of Heart Diseases, So Make The Right Choice!
Food is the primary source of providing longevity to your heart. Research conducted stated that about 70% of heart diseases could be prevented if we make the right choices in food. Several ailments are responsible for damaging our heart, including high cholesterol levels and hypertension. Keeping our heart healthy involves nourishing the entire body.
Here are some of the best foods that are responsible for the optimum functioning of our heart.
Green tea helps in lowering LDL (bad) cholesterol, triglycerides, and blood pressure. It contains catechin and flavonoids. These are antioxidants that benefit the heart and reduces the risk of blood clots. It helps reducing stress, which is again a cause of heart diseases.
Unpeeled apples offer a bunch of antioxidants, polyphenols in particular. This helps in maintaining the levels of both good and bad cholesterols. Apples are packed with fiber that helps in eliminating bad cholesterol and pectin. Pectin blocks the absorption of cholesterol. An apple a day helps in reducing LDL cholesterol by 40%.
Potatoes get a bad reputation. Remember, they are not refined starch. It helps in lowering blood pressure. It is rich in fiber that helps in reducing the risk of heart disease. Purple potatoes offer significant levels of antioxidants. However, red and white potatoes also provide the same benefits. These are whole foods as long as you don’t deep fry them and can be a healthy meal choice.
Though you think meat could be useful for your heart, however, the liver is rich in a wide range of protein, zinc, copper, iron, and vitamin C. A serving of 3.5 ounces of the liver has more than daily recommendations of vitamin B12 and six grams of healthy fat. It is one of the most excellent sources of protein.
These fishes are a great source of omega-3 fatty acids. These are known to improve the metabolic markers for heart diseases. Salmons are rich in selenium, an antioxidant that helps in protecting our cardiovascular system.
However, consumption of wild salmon compared to those of the farmed are more beneficial. Why? The farmed version is rich in antibiotics and other unnatural feed. Besides, they are much more prone to the contamination that is caused due to overcrowding.
Doctors recommend a diet rich in dark green veggies. Cauliflower offers a ton of health benefits without bittering your taste. It is packed with antioxidants that help in reducing inflammations and fiber regulates digestion and eliminates excess cholesterol.
Nuts, in general, contain a high amount of omega-3 fatty acids. However, walnuts, in particular, are rich in folate, vitamin E, and fiber. All of these are necessary for keeping your heart healthy. Walnuts have the highest levels of antioxidants among nuts.
This helps in lowering cholesterol, conquer free radicals and reduce inflammation. If you are consuming unsalted walnuts, they are an excellent choice for your heart.
This one is no surprise. Science has long shown the benefits oatmeal provides for keeping your heart healthy. The soluble fiber in oats reduces LDL cholesterols levels. Besides, it also helps in soothing inflammations.
It offers all the benefits of whole grains in terms of lowering blood pressure and protects against diabetes and weight gain. Both steel-cut, as well as rolled oats, are excellent choices, but avoid instant or flavored oats because they are loaded with processed sugar.
Just a spoonful of chia seeds will reap the benefits. They are loaded with all the healthy stuff you need for the day. They contain fiber, protein, omega-3s, calcium, manganese, magnesium, and phosphorus. Besides, they are rich in zinc, vitamin B1 and B2.
These nutrients, in combination, help in reducing cholesterol and clear plague build up. They are easy to consume as they can be sprinkled on salads, mixed with yogurt, oatmeal, and smoothies.
This sweet snack helps in reducing blood pressure, and obviously, these have positive effects on heart health. Researchers believe the benefits present in it due to the high levels of potassium. Besides, these are packed with antioxidants that help in boosting your immune system. Raisins contain soluble and insoluble fiber that helps in lowering cholesterol levels.
Do you think heart-healthy foods are boring and tasteless? Surely, they are not. Here is the most favorite, fun, and tastiest addition to the list. Chocolates with at least 70% cocoa help in reducing blood pressure and increases blood flow due to flavonoids.
These help in the arteries to relax. It also contains flavonoids that protect your heart against environmental toxins and repair the damages of your body.
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