You know that eating certain foods can increase your risk of heart disease. But changing eating habits often feels difficult and overwhelming. If you now want to adopt a heart-healthy diet, here’s a look at heart-healthy eating. You need to know which foods to choose for a heart-healthy diet.
Heart-Healthy Eating, Healthier Life
Certain foods, vegetables, whole grains, and fatty fish can benefit heart health and lower the risk of heart disease. Diet itself plays a major role in better heart health. Here are the foods you should eat to maximize your heart health.
Whole Grains
You can add whole grains to your daily diet. Several studies have found that more whole grains can be beneficial for your heart health. Adopt a diet rich in plant-based foods, whole grains, sodium intake within limits, and low-fat dairy products. When buying these grains, be sure to read the ingredient labels carefully.
Fish Oil and Fatty Fish
Heart-healthy eating can include fatty fish, such as mackerel, sardines, tuna, and salmon, which are loaded with omega-3 fatty acids. Omega-3 fatty acids play a protective role against the risk of developing heart disease. Eating fish in the long run can support lower levels of cholesterol, blood sugar, and systolic blood pressure.
Tomatoes
Tomatoes contain lycopene, a natural plant pigment with powerful antioxidants. Antioxidants help to neutralize dangerous free radicals. Low levels of lycopene in the body are linked to an increased risk of heart attack and stroke. Increasing your regular intake of tomato products can affect blood lipids, blood pressure, and endothelial function.
Flax Seeds and Chia Seeds
Flaxseeds and chia seeds are sources of heart-healthy nutrients, including omega-3 fatty acids and fiber. Numerous studies have revealed that adding these seeds to the diet can reduce specific inflammatory levels in the blood and reduce blood pressure, frozen spots, and LDL cholesterol.
Olive Oil
Olive oil contains antioxidants that can relieve inflammation and reduce the risk of chronic diseases. In addition, olive oil also has monounsaturated fatty acids that can improve heart health. Higher intake of olive oil is associated with a 48% lower risk of dying from heart disease.
Berries
Berries, such as blueberries, strawberries, blackberries, and raspberries have nutrients that play a role in heart health. In addition, berries contain antioxidants, such as anthocyanin’s that protect against oxidative stress and also improve cell function to help control blood pressure and blood clotting. Berry consumption can be an effective intervention for metabolic syndrome.
So, you can add several different types of these heart-healthy eating fruits to your diet. You can take advantage and benefit from these fruits.
