Optimal Foods To Keep Your Heart Healthy

Optimal Foods To Keep Your Heart Healthy


Cardiovascular Diseases are one of the most important health concern now a days. There are many reasons behind it like unhealthy diet, stress, lack of exercises etc. Eat these foods to maintain optimum cardiovascular health.

Walnuts: It is rich in omega 3 fatty acids, fiber, vitamin E, magnesium, heart favorable mono & poly unsaturated fats and phytosterols etc. These contents help in keeping the heart healthy.

Dark Chocolate: It contains reservatrol & flavonoids (cocoa phenol). It reduces the blood pressure. High cocoa content or at least 70% is preferred.

Salmon: It is rich in omega 3 fatty acids. It reduces blood pressure and prevents clotting. It also contains a carotenoid, ÔÇÿastaxanthin which is a powerful antioxidant and reduces the rate of death due to heart diseases up to 1/3. Black/Kidney

Beans: They contain soluble fibers which binds the cholesterol and prevents them from being absorbed by guts. It also contains flavonoids, that inhibit the adhesion of platelets in blood which prevents heart attacks & strokes.

Red Wine: Drinking in moderation prevents heart by increasing HDL level, reduces blood clotting & inflammation. It also increases secretion of estrogen which protects the heart and this is very beneficial for post menopausal women as they have low secretion of estrogen and suffers from the risks of heart diseases.

Berries: A cup of berries for 8 weeks is associated with increasing HDL level and lowered BP. It contains polyphenols like anthocyanins & ellagic acid which increase the level of nitric oxide that helps in relaxation of blood vessels.

Oatmeal: This is one of the healthiest meal for breakfast. It contains beta glucan which is a soluble fiber. It brings down the cholesterol level especially LDL.

Almonds: They contain vitamin E and B17 and minerals like iron, zinc, magnesium which are known to lower the blood pressure. Almonds should be taken in moderate quantity.

Soy Milk: It contains isoflavones, an organic compound, which is known to reduce cholesterol. It contains no cholesterol and no fat. It also consists of niacin which boosts blood circulation.

Spinach: They are healthy and are known to reduce risks of heart diseases. They contain low fat and calorie and are rich in dietary fiber, magnesium, calcium, folic acid etc., which are essential for optimum functioning of heart. It reduces heart diseases by 11 %.

Olive Oil: These contain high amounts of good fats and antioxidants which helps in unclogging of blood arteries. It is better than vegetable oil and reduces cholesterol.

Whole grains: Consumption of plenty of whole grains makes people leaner and reduces the risks of heart attacks. They contain phytoestrogens, phytosterols and antioxidants which protects from coronary diseases.