While scrolling through social media, a notification from Zomato or Swiggy prompts you to order your favorite food. Listening to the food cravings you order, promising yourself to eat something healthy next time. And the next time never comes. The moment you listen to your food cravings every time, you miss something very important. What? Your heart’s health. Don’t risk your heart for your late-night food cravings or lucrative discounts.
In the 20 years (1990-2019), heart diseases (popularly known as cardiovascular diseases) surged and doubled from 271 million to 523 million globally. Not only this, but fatalities due to heart attacks or heart strokes snowballed from 12.1 million to 18.6 million in these twenty years. So, we have come today with the list of ten foods to make your heart super fit. But, before we begin, grab a pencil and a notebook now because we have an extensive list ahead of us.
If you have read our recent articles, you must know that tomatoes are rich in an antioxidant called lycopene. These tiny red fruits in your kitchen contain a high amount of vitamins and minerals such as Vitamin C, fiber, and potassium. As per some scientists, the potassium in the tomatoes prevents kidney stones and strengthens bones and muscles. It is your choice whether to have tomatoes in the form of salad or enjoy hot and spicy tomato juice.
Also known as ‘stinking rose,’ garlic is also one of the food that would keep your heart healthy. Garlic acts as a friend for your heart by balancing the blood pressure level and the cholesterol in your body. Most households include garlic in their recipes. But if you want the garlic to be more effective, try chewing it directly. Have you ever wondered why this simple herb from the kitchen acts as a remedy for various health ailments? The reason is the compound present in garlic, allicin.
Try including almonds in your daily diet to keep your heart healthy. Almonds rich in umpteen vitamins and minerals reduce LDL and increase HDL in your body. You can soak at least eight to ten almonds daily to balance the cholesterol. But you must be cautious while consuming the white almonds if you are trying to shed some weight. The reason behind this is the high calories present in the white almond. So, it is advised to balance the proportions while intaking them.
Next on the list is beans. Beans are everyone’s least favorite food. But once you get to know the health benefits of beans, you wouldn’t even take a minute to include this green vegetable in your daily diet. One of the main reasons for deaths globally, heart diseases, may be prevented if you consume them in your daily diet.
#6 Olive Oil
Olive oil is said to be a staple diet for the Mediterranean population. Rich in fatty acids, olive oil takes good care of your heart by reducing the risk of heart diseases and inflammation. Moreover, oleic acid(an antioxidant) present in olive oil also controls hypertension. A study was conducted on 300 men and women on the verge of cardiovascular diseases. These people were asked to consume only olive oil for a specific period. The results showed that olive oil works in your body and maintains the HDL also called good cholesterol ) in your body.
#5 Green Tea
Green Tea isn’t just used for weight loss and keeps your heart healthy. The antioxidants in this herb, polyphenols, act as a shield to your heart and prevents cell damage and inflammation. A study was conducted with overweight women, and they were asked to consume green tea along with their treatment. After the results, the green tea decreased the LDL (also called bad cholesterol). Another research claimed that drinking green tea extracts for three months could reduce the blood pressure, bad cholesterol (LDL), and triglycerides in your body.
#4 Dark Chocolate
Seeing this food on the list might have rejoiced several chocolate lovers. Your favorite dark chocolate contains antioxidants called flavonoids that take care of your heart. But not every dark chocolate is healthy, and the right pick for you as many of them could be high in sugar. So, prefer picking those brands of dark chocolates that contain cocoa in 70 percent quantity. Including chocolate in your diet( in a limited amount) may reduce the risk of cardiovascular diseases and even diabetes.
Oleic Acid in avocados protects your heart and other body parts. This isn’t the only benefit you would get after including avocados in your daily diet. Avocados are in charge of the fatty acids that balance the level of LDL(also called bad cholesterol) and HDL (also called good cholesterol). This type of food is also beneficial for those with diabetes, as avocados keep the insulin in control. According to a study conducted by J.A.H.A (Journal of the American Heart Association) revealed that including avocado in your diet may help manage your blood pressure levels.
Brimmed with umpteen nutrients such as copper, manganese, and magnesium is the second food on our list that you should intake for your heart’s good health. However, including walnuts in your daily routine may benefit you in lowering the risk of developing cardiovascular disease. Rich in Omega-3, walnuts help reduce inflammation and boost a healthy gut.
#1 Leafy green vegetables
The healthiest food to balance your overall health. Leafy vegetables such as spinach, collard greens, micro greens, kale, and many more contain a rich amount of vitamins such as A, E, K, and C. But also provides you sufficient amount of calcium, potassium, and magnesium that keeps your heart super fit. In addition, potassium and fiber in green and leafy vegetables control our body’s cholesterol levels and blood pressure. Also, if you look forward to shedding some weight, then green leafy vegetables are the best option for you.
So stay tuned as more is coming your way. And don’t forget to follow Health WriteUps for a daily dose of health-related articles.