10 Heart Healthy Foods to Work into Your Diet

By | October 24, 2016

When you follow a healthy and balanced diet, you can ensure that Fruits and veggies in heart tapeyour heart is healthy and your waistline is in check. Heart-healthy foods will prevent you from gaining unwanted weight and you can significantly lower the risks of getting cardiovascular ailments by consuming certain specific types of food on a daily basis. For instance, you will come across many vegetables and fruits which are particularly good for the heart; it is also recommended that you include foods that are obtained from natural sources. A heart healthy diet will include foods like fish, vegetables like spinach, flaxseeds and raw nuts, whole grains and other fiber rich foods, dark chocolate etc. Below are some super foods that are considered to be excellent for good cardiovascular health:

  1. Oatmeal: You can actually begin your day with a bowl of oatmeal because this is rich in omega3 fatty acids, potassium and folate. This food is rich in fibers and known to reduce levels of bad cholesterol in the blood. This also ensures that your arteries remain clear.
  2. Salmon: Salmon is highly recommended for a healthy heart because it is also rich in omega3 fatty acids; salmon is known to keep the blood pressure levels in control and prevents clotting. You can include two servings of this fish in your weekly diet and this will reduce risks of heart attacks by nearly one-third. Salmon also contains the powerful antioxidant carotenoid astaxanthin.
  3. Avocado: When you include avocado in your salads and sandwiches, you can include heart-healthy fat in the daily diet. This is loaded with monounsaturated fats which help to lower the LDL levels or levels of bad cholesterol and increases good cholesterol.
  4. Flaxseed: Flaxseed is rich in fibers, omega3 fatty acid and omega6 fatty acid; this explains why adding a little flaxseed to your bowl of oatmeal or to your whole-grain cereal can be very beneficial for your heart.
  5. Soy: Soy will definitely reduce cholesterol and is an excellent source of important lean proteins which is necessary for a heart-healthy diet. You should search for natural soy sources like organic silken tofu or edamame and tempeh. Adding soy milk to your breakfast oatmeal or cereal can be an excellent way to include this super food in your daily diet. It is however better to avoid the processed soy varieties as they tend to have extra sodium.
  6. Olive oil: Olive oil is highly recommended for good heart health because it is rich in monounsaturated fats. Olive oil can successfully cut down on the bad cholesterol in the blood and lowers risks of heart ailments. It is best to choose the extra-virgin variety because these are least processed. You can use olive oil for cooking instead of using butter.
  7. Legumes: Fiber rich foods are always heart-healthy and this is why legumes such as peas, kidney beans and lentils, chickpeas etc deserve a place in your daily diet. Legumes are rich in calcium, soluble fibers and omega3 fatty acid.
  8. Spinach: Spinach contains a lot of folate, fiber, potassium and lutein which significantly lowers risks of heart diseases.
  9. Nuts: Nuts, for instance almonds, macadamia and walnuts contain high amount of omega3 fatty acids and they are rich in monounsaturated as well as polyunsaturated fats. Nuts are also fiber-rich making them useful additions to a heart-healthy diet.
  10. Berries: Whether you choose to include strawberries or blueberries or raspberries in the diet, you will benefit as these are known to be excellent for cardiovascular healthy since they contain anti-inflammatory substances.