Healthy heart foods are not just a kind of diet. It is a lifestyle change. It also includes physical activity, healthy lifestyle habits, and how much weight you carry around. In addition to these three key areas of healthy living.
These healthy foods can help you maintain healthy cholesterol levels and reduce your risk factors for developing coronary heart disease or high blood pressure.
In this article, we'll go over the most important healthy heart foods to eat, with a brief description of each one.
What is a healthy heart diet
A healthy heart diet has many benefits to both the person eating it and those around them. For example, a healthy heart diet can affect how someone looks by reducing their weight and by helping them maintain a healthy weight over the long term.
It also has a positive effect on day-to-day moods and energy levels which make it easier to feel happy or focus for longer periods of time.
In addition, a healthy heart diet can reduce the risk of certain diseases like diabetes and certain cancers which have been linked to unhealthy eating habits.
Why is it important to keep your heart healthy?
It's important because as you get older your health becomes more affected by what you eat. Eating healthily is good for your overall health and it can help you to feel better as well.
Your heart is a vital organ in your body, and so keeping it healthy should be at the top of your priority list. If you don't maintain regular exercise then this can damage your heart over time increasing the risk of conditions like high cholesterol, fatty buildups around arteries, and stroke.
In addition, high blood pressure has also been linked to the foods you eat and so maintaining a healthy heart by eating well can help to prevent or even reverse this condition.
The importance of eating healthy heart foods
One of the best ways you can keep your heart healthy is by eating foods that contain nutrients that help prevent heart disease and heart attacks. Some of these foods include low-sodium foods, omega-3 fatty acids, and high-fiber foods.
Low-sodium foods have been shown to reduce blood pressure in people who are having high blood pressure. They also reduce the risk of heart disease. Omega-3 fatty acids may decrease the risk of clotting on artery walls.
These fatty acids may also help protect against a fatal or nonfatal cardiac event, such as a stroke, arrhythmias, and some sudden death incidents. And finally, high fiber foods help to decrease cholesterol levels and blood sugar levels and may help to prevent heart disease.
Healthy Heart Foods to eat
1. Fresh fruit
Fresh fruits are healthy heart foods and are filled with important vitamins, minerals, and antioxidants which help prevent heart disease.
One of the main nutrients that promote healthy hearts is vitamin C which helps to build collagen in your arteries. Vitamin E reduces inflammation while more lutein could reduce the risk of macular degeneration.
2. Raw vegetables
Vegetables are healthy heart food that comes in two different forms fresh and frozen.
Studies suggest that eating raw vegetables help reduce your blood pressure whereas most of the other vitamins were better preserved when you eat them cooked.
There is still some debate about this subject, though few scientists have concluded it's fine to eat your veggies raw or cooked.
3. Whole grains
Whole grains are healthy foods that come in the form of brown rice, barley, whole wheat bread as well as oatmeal and quinoa.
Some studies suggest that diets rich in whole grains lower your blood pressure and prevent stroke. The healthier your diet looks like the better it is for your heart health.
4. Nuts and seeds
Nuts are healthy foods that contain essential fats along with protein and antioxidants for good measure.
Some nuts such as walnuts, almonds, cashews, peanuts, flaxseeds, chia seeds and pumpkin seeds are also rich in omega-3s which helps reduce inflammation and lowers the risk of heart disease.
5. Beans and Legumes
Beans are health food that is lower in saturated fats, cholesterol, sodium levels than meat. They also contain fiber as well as protein which can help reduce your blood pressure while keeping you feeling fuller longer.
You should opt for non-processed beans like edamame, black beans, soybeans and chickpeas.
6. Yogurt and Kefir
Yoghurts are healthy foods that are packed with calcium. Calcium has been shown to reduce inflammation as well as lower blood pressure.
Some studies have also found that yoghurt boosts good cholesterol levels which reduces the risk of heart disease by one third.
7. Water and Green Tea
Green tea is a healthy drink that contains antioxidants that help fight against cancer as well as heart disease. It has been shown to lower cholesterol, blood pressure levels, and reduce the risk of developing heart disease by three quarters.
Research shows that drinking 8 ounces of green tea a day can improve your cardiovascular health.
8. Olive Oil
Olives are a healthy food that comes in the form of olive oil. Foods rich in monounsaturated fat(good fat) such as olive oil help reduce bad cholesterol levels while improving HDL (good cholesterol) levels.
Olive oil has anti-inflammatory properties which are proven to protect the heart from disease and also improve cardiovascular health.
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9. Tomatoes
Tomatoes are healthy foods that can help reduce your blood pressure levels by increasing good cholesterol while also reducing bad cholesterol. Tomatoes are a good source of lycopene which may help fight against heart disease.
It is believed that the flavouring agents in tomatoes called carotenoids are beneficial for those at risk of early death from cardiovascular problems.
10. Fruits and Berries
Blueberries, blackberries and raspberries are health food that helps lower levels of bad cholesterol.
The flavonoids in berries known as anthocyanins also help fight against heart disease by preventing the oxidation of LDL or "bad" cholesterol, prevents blood clots and increases blood flow.
Other fruits such as oranges, grapefruit and apple also contain similar flavonoids which are proven to promote heart health. Oranges have been shown to cut the risk of heart disease by fifty per cent while boosting good cholesterol levels.
11. Fish Oils
Fish oils are a healthy food that can lower triglycerides, blood pressure and reduce inflammation. Fish oil can also reduce the risk of heart attacks by fifty per cent and strokes in half.
Omega-3 fatty acids are a polyunsaturated fat that is found in plant and fish oils," they have been linked to reducing blood pressure levels, triglycerides, cholesterol as well as inflammation. Studies
12. Red Wine
Red wine contains resveratrol which is a healthy chemical compound that has been shown to improve heart health.
Resveratrol can also help prevent blood clots, strokes and heart attacks. Red wine in moderation is proven to have positive effects on your cardiovascular health.
Bonus Tip
Tips for making sure you're getting enough exercise on top of eating healthier so that you have the best chance at living
One of the best ways to reduce your risk of heart disease or heart attack is by getting enough exercise on top of eating healthier. Of course, it does not make sense to change your diet if you’re not going to be exercising at all.
Your risk of developing high blood pressure, obesity, and diabetes are just as high as if you were inactive before eating healthier. You also want to make sure that you exercise consistently. So, how much exercise does it take to reduce your risk of heart disease or a heart attack?
According to the American Heart Association, adults should do at least 150 minutes of moderate-intensity exercise per week. If you’re looking to reduce your risk of heart disease, it is suggested that those 150 minutes be spent doing at least 30 minutes a day of moderate-intensity aerobic exercise. It can also help if you add strength training as well.
The American Heart Association recommends that this take place two or more days per week and should include exercises using free weights or weight machines. If you’re not sure how to get started, ask a friend if they would be willing to go with you when you exercise so that you can stay motivated and work out longer each time.
Of course, the benefit of adding more exercise is cumulative. The more active that you are, the better chance that you have at reducing your risk of heart disease. The more that you exercise, the more likely that you are to maintain a healthy weight and stay active over the long term, which only adds to your health.
Keep in mind that exercising should not be painful. You want to make sure that you’re always warm and comfortable before adding more intensity to your exercise.
Final thoughts on Healthy Heart Foods
In conclusion, there are a number of foods that you can eat that will give your body the nutrients it needs to maintain a healthy heart. Some of these foods include low-sodium foods, omega-3 fatty acids, and high-fiber foods.
These healthy food choices may offer protection against various cardiovascular diseases. With a healthy heart, you're able to do more activities that help keep your body and mind active. These are only a few of the foods that may contribute to a healthy heart. If you found this helpful, please share it with others.
Doing so will help us spread the word on how important it is to maintain a healthy heart. The more people that read this article, the better chance we have at helping improve the health of our world. Feel free to add what you think might be helpful as well!
Please feel free to comment, and remember to share!
More Resources
Food Consumption and its impact on Cardiovascular Disease
Eating more plant foods may lower heart disease risk
Hello….really enjoyed your informative article on best heart-healthy foods to eat. I’m happy to know that I’ve always eaten these types of foods, and as they say, “the proof is in the pudding”, because at 71, I really don’t have any heart-health issues. Who knows what the future holds….but, so far so good! Thanks for sharing.
That’s amazing! I hope to be very healthy at your age as well! I believe the future holds for you sound health and wellness. Thanks for “dropping” by.
It is a pretty interesting article, and enjoyed a lot to read, because these are great tips to utilize natural sources to keep yourself fit. It is really much needed to keep ourselves 1000 miles away from medicines made by hazardous chemicals.
Thank you for sharing.
Dr. SD