15 incredible foods for heart health naturevitaminsa.blogspot.com/2019/10/15-incredible-foods-for-heart-health.html
Best Foods for heart health The heart is one such organ of the body due to which no parts of the body remain thirsty, means it supply blood to every tissue, cells, and organs. foods for heart health that decrease the risk of a heart attack. our heart is one of the most important organs but surprisingly we take care of it the least loading it every day with stress and unhealthy diets and that's too bad because of fatty food increases cholesterol level which leads to vascular plaque that prevents the heart from working correctly. In this article, we discuss fifteen foods for heart health. all the foods have their other surprising health benefits with heart benefits. 1. Fatty fish Salmon, mackerel, herring, and haddock are fatty fish. Fatty acids are richest source of two of the three most important omega3-fatty acids (DHA and EPA). omega3-fatty acids are a type of unsaturated fatty acid with several heart benefits including a decrease triglycerides level, lowering blood pressure, reduce blood clotting, arrhythmia and atherosclerosis.
Foods for heart health
fatty fish also have a considerable amount of vitamin b2 and vitamin D that together with riboflavin help to bones absorb calcium fish contain minerals like zinc, iron, selenium that boost our health fight heart disease. fish can make a healthy, tasty, and nutritional meal. 2. Oatmeal
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Consumption of oatmeal dates back to 7,000 B.C. ancient Chinese enjoyed this food and ancient greeks invented a porridge. More than 75% of Americans eat oatmeal for breakfast. They are rich in fiber, which decreases the level of bad cholesterol and improves digestion. one cup or 234g of cooked oatmeals loaded with 158 calories, 6g protein, and 4g dietary fiber and 0mg cholesterol. they also contain great amount of vitamins ( vitamin A 20%, vitamin b6 35%) and minerals (calcium 18%, magnesium 15%, and iron 77%) in a similar amount. 3. Berries Blueberries, raspberries, strawberries, and bilberries help to lower the bad cholesterol level and dilate blood vessels Native Americans used these berries for medical purposes, for example treating bad coughs, improving vision and containing vitamin C and E. strawberries lovers-also eat fiber, folate, antioxidants, and potassium. All of this goodness is very low in calories and sugar. antioxidants in berries help to lower blood pressure, reducing oxidative stress, cholesterol level and also in color of berries such as anthocyanin antioxidants responsible for the blue color of berries. one cup or 148g of blueberries are packed with 85 calories, 1.1g of protein and 3.6g of dietary fiber. 4. Dark Chocolate 70 to 80% of dark chocolate packed with fiber, antioxidants, magnesium, copper, calcium, and potassium. chocolate help to normalize blood pressure and fight inflammations and blood clotting. 3 square or 38g of dark chocolate provides 170 calories, 3g protein, 11g cabs., and 14g fat. Chocolate provides the anti-stress effect. Cocoa is the main component of the dark chocolate, it is in fact, goods for your skin and protect it from ultraviolet rays. 5. Nuts Almonds, walnuts, Macadamias, Hazelnuts, and pecans are top healthiest nuts. 2/6
Ancient Greeks were known to believe that Hazelnuts could cure the cough and baldness Nuts contain protein, a fiber that is useful for the heart. they are, especially almonds a great source of vitamin E, act as an antioxidant. Chestnuts contain a lot of vitamin C that also acts as an antioxidant. Almonds, hazelnuts, pecans, pistachios, and walnuts are the best nuts to lower cholesterol levels. one cup or 134g of mixed, oil roasted, salt added nuts contains 813 calories, 27g or 54% DV of protein, and 9g or 36% DV of fiber. 6. Olive oil just a couple of spoons a day will lower the bad cholesterol levels, sugar in your blood and reduces blood pressure. one tablespoon or 13.5g of olive oil contains 119 calories and 10g of monosaturated fatty acid that help to reduce the risk of heart disease. it reduces the bad LDL cholesterol and increases the good HDL cholesterol level. olive oil is loaded with powerful antioxidants that are biologically active, helps to fight inflammation and may reduce the risk of your chronic disease. 7. Red Wine Reduces fat deposition in your blood vessels and assist in detoxification and weight loss. Red wine is able to reduce the risk of dementia and prostate cancer. one serving ( 5 ounces or 147g) of red wine contains 125 calories, 0.1g of protein, 0g of fiber, 3.8g or 1% of DV of total carbohydrates and a little of vitamins and minerals. It can prolong human life by about 60% percent. 8. Green Tea Green tea is the best drink helps to lower the LDL cholesterol and triglycerides level that be the good news for the heart. It contains powerful bioactive compounds includes catechins, especially epicatechin, epicatechin-3-gallate, epigallocatechin or EGCG that improve health in many ways. Epigallocatechin gallate or EGCG is a powerful antioxidant helps to prevent atherosclerosis. according to studies, due to compounds, green tea has the potential to fight cancer. it
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has a positive influence on the fat burning and rate of metabolism. It also helps in lowering the risk of Alzheimer's and Parkinson's disease. 9. Broccoli Broccoli is one of the leafy green vegetables with multiple health benefits. one cup chopped or 91g of broccoli contains 31 calories, 2.6g protein,2.4 g of dietary fiber and large amounts of vitamins, minerals, and antioxidants. Broccoli has a lot of medicinal benefits, fills you with numerous vitamins and minerals. The soluble fiber in this vegetable helps to reduce cholesterol levels by binding with cholesterol. some phytochemicals in broccoli act as antioxidants like glucoraphanin that convert into potent antioxidant sulforaphane during digestion. 10. Spinach spinach is also a leafy green vegetable contain magnesium, potassium, iron, and calcium. you also find vitamin A, Vitamin C, Vitamin B6 and others in this vegetable. according to studies, it is a great food for heart health. it contains plenty of omega-3-fatty acids and antioxidants that keep heart healthy. one bunch or 340g of spinach packed with 78 calories, 9.7g of protein and 7.5g of fiber. Includes spinach in your diet may prove to be a benefit to improve eyesight, reduce blood pressure and reduce oxidative stress. 11. Avocado one cup pureed or 230g of avocado packed with 368 calories, 4.6g protein, 15g fiber, 26g of monosaturated fats and 20g of total carbohydrates. It's incredibly nutritious fruits. it contains a long list of vitamins including vitamin C, B5, B6, B9, vitamin E, and K. avocados help to reduce bad LDL cholesterol and increase good cholesterol, reduce blood pressure and prevent cholesterol oxidation. 12. Pomegranate It contains potent antioxidants including tannins, anthocyanin that lower blood pressure, normalize blood circulation and increase hemoglobin levels. 100 grams of pomegranate contains 83 calories, 1.7g of protein, 4g of dietary fiber. 4/6
It can be included in breakfast as juice. studies show that pomegranate juice helps to improve blood flow and keep the arteries from becoming thick and stiff. it also helps to clear arteries that major factor for the risk of heart disease. 13. Cinnamon This spice cand protect you from heart disease and atherosclerosis. consumption of one gram or half teaspoon of cinnamon per day has been beneficial to reduce the risk of both type 2 diabetes and heart disease. It is full of antioxidants, winning in the competition of 26 spices antioxidants activity. cinnamon has antibiotics, antiinflammatory, and antioxidants properties due to which is used in many diseases. cinnamon has the potential to lower cholesterol and decrease the factor of cardiovascular disease due to antioxidants and anti-inflammatory rich compounds polyphenols. 14. Watermelon watermelon contains lots of nutrients and beneficial plant compounds. watermelon is one of the lowest calories fruit i...e has only 30 calories in 100 grams. watermelon has loaded with the most important antioxidants such as vitamin C, lycopene, carotenoids (both alpha and beta carotene) and cucurbitacin vitamin E. Watermelon contains amino acids especially citrulline, that helps to increase the nitric acid level in the body due to which blood vessels expand that is maybe a good factor for blood vessels. 10 watermelon balls or 122g are loaded with 37 calories, 0.7g protein, 0.5g dietary fiber, and vitamins, minerals. 15. Tomatoes Tomatoes is great source of a powerful antioxidant, lycopene that helps to reduce the risk of heart disease and cancer. tomatoes also healthy for skin due to antioxidants, a molecule delays the aging process and helps to remove the wrinkles. studies say that lycopene helps to lower the bad LDL cholesterol and increase the good HDL cholesterol, help to remove the plaque from the arteries and reduce the risk of a heart attack. 5/6
100 grams of raw tomatoes are packed with 18 calories, 0.9g of protein, 1.2 g of fiber and a high amount of vitamins, minerals.
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