10 Super Cool Foods for a Healthy Heart
A healthy heart requires plenty of love, but it also needs the right nutrition to stay strong. If you want to keep your cardiovascular health in check, then your daily diet needs to include plenty of vitamins, antioxidants, minerals, fibre and photochemical. All of those super important nutrients are available in the below 10 super foods.
Omega-3 fats are one of the most important nutrients you can enjoy, especially when it comes to heart health. The fat helps lower the levels of triglycerides and free radicals in the body, reducing the risk of you developing cardiovascular problems. When it comes to getting omega-3 fats from food, oily fish, like salmon is the best.
You can enjoy poached salmon, fried salmon or baked salmon. It makes a great ingredient in salads, stews and soups!
Carrots have a magic ingredient called carotenoids in them. These have been linked in studies to reduce heart disease. Furthermore, carrots have high levels of soluble fibre, which bind bile acids and lower your cholesterol.
Carrots are a perfect snack on their own. You should also add it to your stir-fry, soup and even salad.
You also need to enjoy plenty of fibre in order to maintain a healthy heart. Oats are loaded with dietary fibre, especially a specific type called beta-glucan. The particular fibre helps lower bad cholesterol in your blood. A single serving of oats a day can help you cut your risk of a heart attack by 10%. Furthermore, the low-calorie food is also perfect for satiety, ensuring your body weight remains at a healthy range.
Use oats on their own, as they make a great porridge.
Olive oil is an unsung hero of the food world. You definitely need to add a sprinkle of it to your daily diet. Olive oil can reduce the total blood cholesterol levels without altering the levels of the so-called good cholesterol (HDL). The good cholesterol is essential in order to reduce low-density lipoproteins in the blood. When using olive oil, always opt for virgin, extra virgin or cold-pressed versions to ensure you get the most antioxidants.
Splash your salads and vegetables with some olive oil. You can even just take a spoonful every morning!
The dark green leafy vegetable has long been considered a super food and it isn’t any wonder. It is high in vitamin, minerals and antioxidants, all of which are essentials for a strong heart. Spinach has especially high concentrations of lutein, which can reduce heart attacks.
Spinach is a perfect pairing for omelettes and quiches.
You can’t find a food richer in antioxidants than blueberries. The berry is perfect for reducing the build up of bad cholesterol (LDL) in your blood. By reducing LDL, your body will enjoy a reduction in the risk of stroke and cardiovascular disease.
Eat blueberries on top of porridge or with yoghurt.
Another unsung super food is broccoli. The magic vegetable is low in cholesterol, it has tons of antioxidants and it is high in fibre. The carotenoid lutein in broccoli reduces the risk of your arteries thickening, which means your body is better able to fight of stroke. Vitamin B6 and folate have also been shown to reduce atherosclerosis and stroke – and broccoli is full of the two nutrients! Not only are you protecting your heart if you eat broccoli, you’ll also fight against certain forms of cancer.
Garlic has been shown to have antibacterial, antifungal and antiviral properties – it’s the perfect tool to fight against heart disease. The beautiful food item is rich with sulphur compounds, which act like antioxidants in your body. These compounds can also improve your heart health – but garlic can even reduce your risk of cancer.
Use garlic to spice up your foods. It even makes a great addition to your sandwiches!
It’s definitely time to go nuts for heart health. Nuts have been found to lower the levels of LDL in your blood and reduce blood clots in the blood. These wonderful things have even been linked with evidence that shows a handful of nuts can improve the lining of your arteries. Just remember to opt for organic and natural nuts – coated and salted versions are not as good for your health!
You should also start enjoying a regular cup of green tea for heart health. Green tea is full of catechins and flavonols, essential for lowering the risk of a heart attack. You should aim to drink your green tea between meals, as the tannins in tea can interfere with how well your body absorbs iron from food.
Make sure you eat a combination of the above ten foods every single day. Some of them make great breakfast foods, while others are perfect for lunch or dinner. By introducing at least three of these ingredients to your daily diet, you will boost your heart health.
As always, remember to get organic ingredients – you don’t want to counter the positives of these foods with added pesticides. Find organic food retailers from HotUKSavings.co.uk and you can enjoy healthy, organic food without burdening your wallet.
A healthy heart needs plenty of nutrients. So your heart needs a proper diet to follow on a daily basis to prevent heart diseases and any other disorders.