The heart is the key organ that allows the other organs to function normally. Eating the right food and maintaining a healthy diet play important roles in supporting your heart. Food for the heart doesn’t have to be complicated. In this article, Let’s explore the Heart healthy food that supports cardiovascular wellness that you can easily adapt to your meals.
What is a healthy-heart Diet?
A Healthy heart diet is by focusing on nutrients that support cardiovascular function. Food which consists of balanced and rich nutrient meals such as fruit, vegetables, Whole grains, protein and healthy fats. Therefore, The healthy heart diet is to help maintain the blood pressure, cholesterol and support overall heart functions.
What to follow
Choosing heart healthy food is simple by emphasizing on ‘balance and variety’. Your meals should include vitamins from fruit & vegetables which provide antioxidants, lean protein, healthy fat and whole grains instead of refined grains. Even if the food is healthy, you should balance the portion control between the amount of food and the variety.
What to avoid
The main function of the heart is to pump blood throughout the body. It’s crucial to limit the foods that can affect your blood pressure, cholesterol and contribute to weight gain. The foods that you should avoid to help lower cardiovascular risk. are saturated fats, sugars, and sodium intake. These can often be found in processed foods, sodas and sweet desserts.
10 Food for improving heart health
- High-fiber green vegetables
Vegetables, considered a very heart healthy food, such as spinach, broccoli and kale are high in fiber, minerals and vitamins. Fiber in green vegetables also helps lower cholesterol and antioxidants help with inflammation and improve circulation.
- Berries
Berries are rich in antioxidants, especially red-purple fruits that are high in anthocyanins which reduce inflammation and support healthy arteries. Berries are good food for the heart for their fiber, vitamins as well.
- Salmon
Salmons are one of foods that are good for the heart, because of its protein and healthy fats and omega-3 fatty acids. The healthy fats help lower LDL cholesterol which is the ‘bad’ type of fat that can clog arteries. By consuming protein and healthy fats, it helps maintain cholesterol and reduce inflammation.
- Nuts
One of the healthy foods for the heart are nuts such as almonds, walnuts, cashews and pistachios that contain plant-based protein, healthy fats, magnesium and vitamins. These nutrients can improve HDL which is good cholesterol and support elasticity of blood vessel
- Beans and Lentils
If you’re looking for plant-based protein and minerals which are good for the heart, Beans and lentils are very good options as they are contained in protein, fibers and minerals including potassium and magnesium.
- Oat and unpolished rice
While polished rice such as bakery or dessert can spike your blood sugar level and may strain your heart, whole grains are considered a more heart healthy diet. They provide rich fibers and complex carbohydrates which can help stabilize blood sugar level.
- Avocado
Avocadoes provide many benefits to heart health as it is rich in good fats and potassium. The monounsaturated fats, healthy dietary fat, can help support the arteries which reduce the risk of heart disease. However, as avocados are high in calories, consuming too much may contribute to weight-gain.
- Virgin Olive oil
The benefits of virgin olive oil for the heart are extensive. Virgin Olive oil is heart healthy food for its monounsaturated fats and polyphenols which help anti-inflammations on blood vessels, a major cause of cardiovascular disease.
- Garlic
Basic ingredients but has important compounds such as Allicin which is high in antioxidants, helping with inflammations and to dilate blood vessels and lowering blood pressure.
- Dark chocolate
Looking for Dark chocolate with more than 85% cocoa if you want food that is good for the heart. The flavonoids in cocoa act as antioxidants and inflammations. It can help improve blood vessel flexibility and enhance circulation. Despite its benefits for the heart, chocolate often contains sugar and is high in calories. You should be careful of the intake portion.
Taking care of your heart combines balanced-healthy nutrition and regular exercise to keep the heart muscles active. In addition, it’s also important to consult a doctor or have regular heart check ups especially if you experience irregular heart-related symptoms. At AHVC, asian heart & vascular centre, we provide cardiac investigation, screening package with expert cardiologists to guide you in maintaining long-term heart health.
FAQ
What is the best food to strengthen your heart?
The best food for your heart should consist of healthy fats, high fiber, lean protein and rich in antioxidants to lower the cholesterol and improve blood vessel function. Balance the nutrients from a variety sources including leafy greens, fruits, Whole grains, Nut and Fish with regular workout to strengthen heart muscles and cardiovascular system in healthy conditions.
Which fruit is strong for the heart?
You should look for fruit that are not high in sugar such as blueberry, strawberry and kiwi. These fruits are healthy fruit for hearts due to their antioxidants, fiber and vitamins.
What not to drink with heart problems?
If you’re dealing with heart problems, try to avoid high sugar drinks like sodas, sweetened juices, energy drinks since it can lead to weight gain and high triglycerides. Avoid excess alcohol to reduce high blood pressure. If you have irregular heart rhythms, you should avoid high caffeine drinks.