Most of the major health issues arise from either heart problems or digestion problems. Having a healthy heart is very important for leading a carefree life. Some foods can help us with that. They don’t only help with heart’s health but also improve our overall body. Here are some foods for a healthy heart.
Green leafy vegetables
Green leafy vegetables are well known for their nutritional value. They are rich in minerals, vitamins and antioxidants. Some easily available green leafy vegetables are kale, spinach, celery, lettuce, collard greens and beet greens. Intake of green leafy vegetables lowers the risk of heart disease and improves metabolism. Most of the green leafy vegetables are rich in nitrates and Vitamin K which can help reduce blood pressure, anemia and improve arterial function. Romaine lettuce is rich in antioxidants thus, it boosts immunity and eliminates free radicals.
It is well known that berries are a rich source of antioxidants which protects against oxidative stress. Consuming berries on a regular basis can help in lowering the risk of heart disease. Berries like strawberry, blueberry, raspberry, blackberry, mulberry and cloudberry are easily available and can be found frozen as well. Including them in diet is really easy as they are used in jams, jellies, cakes, pastry fillings, cookies, ice creams etc. They taste good and add colour to our plate.
Walnuts are well known among food lovers as it is often incorporated in cookies, banana cakes, brownie, fudge and so much more. The combination of walnuts and chocolates is just something no one can resist. They are not only healthy but are packed with many essential nutrients. They help in reducing cholesterol and blood pressure. They help in keeping our heart healthy by reducing risk of stroke and heart attack. They are high in calories and packed with protein.
Fish oil contains omega-3 fatty acids which is essential for a healthy heart. Seafood is another alternative to fish oil but those who are not able to consume seafood can add fish oil in their diet. Regular intake of fish oil lowers the levels of blood sugar, blood pressure and cholesterol. It helps in prevention of cardiac death. They are easily available in capsule form in the market. It is recommended that one should not take fish oil capsules without a doctor’s prescription.
Chocolate is something we all love. Some of us even enjoy it in our coffee and oats. There are so many recipes that use dark chocolates. Dark chocolate is rich in minerals such as iron, magnesium, manganese and copper. polyphenols, flavanols and catechins present in them work as antioxidants. Dark chocolate can improve blood flow which is essential for a healthy heart. It improves insulin sensitivity as well. Regular intake of dark chocolate reduces the risk of heart disease.