Heart disease can wreak havoc on your normal lifestyle and an ailing personality will make you the object of sympathy along with forcing a self-imposed lifelong abstinence from the things you desire to be around with. The best way out would be to steadfastly adhere to a neat diet composed of constituents known for their inherent quality to avert the onset of heart ailment. People leading a sedentary life should imperatively stick to the top ten foods discussed over here that can iron clad the heart to glance off any attack of disease on it. The foods will keep the blood pressure under check, foster the good cholesterol, and keep the arteries clear of any plaque build-up.
List of foods that protect your heart
1. Oatmeal
The day should be kick started with a steaming oats bowl. Oats are rich in Omega3 fatty acids, potassium and folate. Brimful with fiber, oats can dramatically bring down the LDL cholesterol level reputed for its notorious contribution to plaque accumulation. The arteries stay clear as a result. Instant varieties should be sacrificed in the favor of steel cut or coarse oats, since the latter is high in fiber content. Oatmeal should be consumed with banana for added advantage.
2. Salmon
Salmon is brimming with Omega3 fatty acid which can play a significant role in efficiently reducing blood pressure and prevent any clotting from happening. The risk of any heart ailment would be dramatically slashed by a third if one opts for 2 servings each week. Salmon has a rich presence of highly powerful antioxidant carotenoid astaxanthin. Sea water salmon should be preferred over farm raised ones to stay unharmed by insecticides etc.
3. Avocado
Your drooping heart will receive a robust boost if avocado in moderate amounts is added to sandwiches or spinach salad. It is rich in monounsaturated fat that promotes the HDL cholesterol amount in the body and slashes LDL levels. Avocados pave the way for assimilation of heart friendly carotenoids namely lycopene and beta carotene
4. Olive oil
Olive oil dramatically reduces the risk of contracting heart ailment by virtue of its richness in monounsaturated fats which bring down bad LDL cholesterol. A diet centered on olive oil, predominantly virgin and extra-virgin types which are least processed, will make one less susceptible to cardiovascular disease.
5. Nuts and Berries
Walnuts are jampacked with Omega3 fatty acids. Macadamia nuts and almonds are infused with monounsaturated and polyunsaturated fats. Nuts significantly contribute towards enhancing the fiber level in the diet. Anti-inflammatories are found in high quantity in various kinds of berries like raspberry, blueberry and strawberry. This property reduces the predisposition towards developing heart diseases. The consumption of berries fosters the vascular health.
6. Legumes
Legumes prominently chickpeas, kidney beans, lentils and black beans are rich sources of calcium, Omega3 fatty acids and soluble fiber. Spinach by virtue of its richness in folate, fiber, potassium and lutein is conducive towards maintaining the health of ticker, which in turn will ensure that the heart thumps normally to keep the blood pumping through the body. The presence of magnesium in black beans contributes towards bringing down of blood pressure, cholesterol and blood sugar level. Tinned beans have obnoxious levels of sodium in them which is to be gotten rid of by draining the liquid and washing them prior to consumption. A minimum of three servings of vegetables every day will dramatically force a decline in the occurrence of heart ailment by about 25% over those who skip veggies. Every extra serving over the prescribed three will further cut down the risk of cardiovascular ailment by extra 17%.
7. Flaxseed and soy
Flaxseed is brimming with fibers and Omega 3 and 6 fatty acids. An oatmeal or whole grain cereal bowl topped with a scintilla of ground flaxseed can tremendously impact the health of the heart in the positive way.
Soy is reputed for its cholesterol lowering property. Saturated fat is present in lesser amount in soy which transforms soy into a sparkling source of lean protein that keeps the heart healthy and ticking. Organic silken tofu, tempeh and edamame are the natural sources of soy. Soy milk can be poured over oatmeal and the combination is great for heart’s health. Processed variants of soy are rich in salt which can augment the blood pressure; which mandates sticking to natural sources of soy for optimum results.
8. Oranges
The luscious orange is high on pectin content, a known cholesterol fighting agent. Further, the potassium level in orange is comparatively higher than other fruits which render it capable of controlling any surge in blood pressure. Another ingredient that assists in lowering blood pressure is antioxidant hesperidin, which is abundantly found in orange.
9. Carrots and Sweet Potatoes
Carrot can enhance the sugar level in blood by moderate amount, but is extremely effective in controlling diabetes that serves as a potential medium to increase the risk of heart attacks. Bad cholesterol is well fought by carrots.
Sweet potatoes are rich sources of Vitamin A, lycopene and fiber which render them as salubrious substitutes for white potatoes.They reduce the inflammation in the arteries.
10. Chili powder and Coffee
Chili, the famed Indian spice attributed to adding taste to food spikes up the natural insulin quantity inside the body thus making it highly effective in battling out diabetes and offering robust protection to the heart.
Coffee is effective in fighting off type 2 diabetes. A cup of coffee each day is highly effective in countering the negative effects of diabetes and other artery choking ailments that can adversely impact the health of the heart.
The aforementioned foods can give your heart’s health a much needed facelift if adhered to religiously. A particular diet will exhibit its true colors only when one sticks to it in a set pattern with the least deviation admitted in the process. Otherwise, even a much hyped superfood will become ineffective and wussy in one’s case. One should make it a point to stick to the aforesaid foods under every circumstance to be gifted with supreme health of the heart.