Heart diseases are the number one killer in almost all countries. Nearly 6 million people are living with heart failure, and around half of these will die within 5 years of being diagnosed. It has become a necessity for one to adopt a good lifestyle if truly loves yourself (Healthy Food).
There are many things one can do to keep heart healthy and disease-free. One can schedule an annual checkup, exercise daily, quit smoking, or take steps to reduce the level of stress in life. All these things will have a positive effect on heart health. But, one of the simplest lifestyle changes that will benefit the heart is watching what one is eating.
Eating foods high in fat, cholesterol, or sodium can be very bad for the heart, revealed by “The Centers for Disease Control and Prevention (CDC)”. So, Give prime importance for taking steps to minimize the risk of heart disease, diet is a good place to start.
Some of the foods are very good for the heart when consumed as part of a well-rounded diet, which might help to keep one’s heart-healthy.
Healthy Food 1: Avocados
Avocados are rich in healthy fats. It is a unique fruit that lowers cholesterol by about 22 percent. One avocado has more than half the fiber and 40 percent of the folate one need daily, which reduces the risk of heart disease. Adding it to our salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this Best Super Healthy Food.
Healthy Food 2: Dark Chocolate
Dark chocolates are a favorite of more than 50% of people. It tastes great, and one major benefit that people eat less junk and also food intake is also reduced after consuming it. This did not happen with milk chocolate. It was also found that even exercise capacity was increased after consuming dark chocolate!
Just one-fourth piece daily can reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants which reduces “bad” LDL cholesterol and increase “good” HDL levels. A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14 mg.
Healthy Food 3: Raspberries
Raspberries are like most berries. They are in a variety of colors from trendy red and black varieties to purple, yellow, or golden. It has a sweet juicy taste and has a unique composition of vitamins, minerals, and antioxidants.
To keep the body healthy and free of disease Raspberries provide Vitamin C, calcium and iron. One can put on the porridge in the morning to enjoy a wonderful and delicious breakfast full of nutrition.
Healthy Food 4: Walnuts
Walnuts are a very important superfood as it contains important phytochemicals as well as high amounts of polyunsaturated fats which benefits both brain health and brain function. It contains the most omega-3 fatty acids, which may help reduce cholesterol and also Omega-3 plays a very important role in reducing stress in the brain, and also improve brain signaling and neurogenesis, which is the creation of neurons. Walnuts are also rich in Vitamin E, folate and ellagic acid which helps in memory function. It also protects against sun damage and cancers and also regulates sleep.
Healthy Food 5: Spinach
Spinach is another healthy food, superfood, cheap and best. It contains loads of nutrients and antioxidants. It benefits eye health, reduces oxidative stress, helps prevent cancer, and reduce blood pressure levels. It is delicious to eat alone or in other dishes. Spinach contains two immune-boosting antioxidants lutein and zeaxanthin, important for eye health. It is one of the most effective cancer-fighting veggies.
Healthy Food 6 Berries
Berries are available throughout the year, in its season it is consumed fresh and when it goes out of season then frozen berries are consumed. The fresh and the frozen both are equally nutritious.
Any of the berries, such as blueberries, strawberries, raspberries, and blackberries, are the excellent way to start the morning. They are low in calories, high in fiber, and contain contains lots of phytonutrients which are disease-fighting antioxidants.
This was revealed in a study from the American Heart Association that there is a strong association between higher intakes of the antioxidants found in berries with a lower risk of heart attack in young women.
Healthy Food 7 Oatmeal
Going for healthy breakfast can help one to prevent overeating later in the day. Oatmeal is one of them, it is a nutritional powerhouse. It encloses beta-glucan, which is a thick, sticky fiber, contains good starch content which helps a person to feel full for longer and also lowers cholesterol.
When it comes to comparison with the cornflakes, it is revealed by the researchers that one who ate oats, then cornflakes, then these people ate very little during lunchtime. So, this showed that oat acted as fuller than cornflakes. This meal is particularly beneficial in people who are overweight.
From a nutritional point of view, it is rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats contain more protein and fiber than other types of oats, so, it is better to have steel cut oats because they have a lower glycemic index (GI) which will not allow a person’s blood sugar will to increase.
Healthy Food 8 Flaxseed
Flaxseeds are a very good source of nutrition for relishing healthy breakfast, it is rich in omega-3 fatty acids, protein, and fiber.
People can blend them into smoothies or sprinkle flaxseeds on yogurt or oatmeal. It is essential to consume ground flaxseed or to grind the seeds at home before consuming, as whole flaxseeds consumed will pass through the body without breaking down due to its very small size.
The importance of flaxseed is, it helps in lowering the cholesterol, improves insulin level in blood, lowers blood sugar, and even protects against breast cancer.
Healthy Food 9 Orange
Orange is most widely used fruit from the health and taste point of view. Its juice has Vitamin C and minerals, potassium, calcium, Phosphorus and sugar in sufficient amount. It is very beneficial for children, old people and patients. It dissolves the toxins, increases urination and does removes waste from the body, it increases resistance power from infectious diseases. Consuming Orange normally and regularly during season definitely prevents cold, gum disease, piles and unnatural bleeding and the person become strong and healthy. Its juice is beneficial for the liver and heart, if taken with honey in heart problems, it becomes even more beneficial, if 1to2 spoon Amla juice is added to it, then its benefit increases. Eating oranges reduces mental stress and irritability, if a pregnant woman feels nauseated then having an orange gives immediate relief. Children should regularly take oranges. Hesperitin present in it stops the increasing number of Cancer cells and prevents mouth cancer. Normally people hesitate to take oranges during cold or heart diseases but there is no logic to it orange is beneficial in all the ways it is abandoned Vitamin C which is a protective vitamin and cold and cough remains away through this.
Healthy Food 10 Papaya
This has very high quality of the digestive elements, various vitamins and minerals are found in it. Its regular consumption eliminates chances of stone formation, it keeps the stomach clean, it strengthens the liver, it increases breast milk in lactating women, it is beneficial in gas problem, high BP, removes constipation, get rid of piles and healthy gout. It increases appetite, ripe papaya is taken as a fruit and raw papaya is used in juice form. The beta carotene present in it acts as an anti-aging agent, prevents from cancer, develops lungs and stops the harmful effects of diabetes.
Healthy Food 11 Apple
Apple has A, B, C and E vitamins and iron, Phosphorus, potassium, etc., it strengthens the brain and sharpens intelligence and removes nervous weakness. It cleans the stomach. Apple plays an important role in removing mental irritability, decreased vitality and laziness. It is helpful in curing anemia; it is beneficial in both for curing constipation and diarrhea. It is very good for heart patients, it is also a diuretic to remove toxins, its antioxidants reduce cholesterol, it is like nectar for people living in hilly areas, and it has a phytonutrient named Phenolic Compounds which stops heart problems.
Healthy Food 12 Beans, peas, chickpeas, and lentils
Legumes like beans, peas, chickpeas, and lentils otherwise known as pulses significantly reduce levels of low-density lipoprotein (LDL) or “bad cholesterol.” They are also rich in fiber, protein, and antioxidant polyphenols, which have beneficial effects on the heart and overall health.
Healthy Drink 13 Green tea
Similar to green coffee there is also available green tea, which can increase ones fat metabolism rate, especially if one drinks it throughout the day. It is made from unfermented tea leaves and contains high concentrations of antioxidants known as polyphenols. Green tea extract, especially the catechins, appear to be the secret to the fat-burning, metabolism-enhancing effects.
“Avoid Tobacco, Be More Active and Choose Good Nutrition to Run Your Body with Healthy Heart”