Long living and maintain a healthy lifestyle is a challenging task these days. The mantra for a healthy heart is to indulge a healthy diet rich in nutrients and limiting unhealthy habits. All you need to do is to design your diet plan that suits your taste buds. Be a good chef and try making heart-healthy recipes at your household. Making little changes in your lifestyle like including exercise; watch your portion size/ limit your servings, adding more fruits, veggies and whole grains can give you a disease free road to travel through a healthy life till you die.
Diet plays a crucial role in your heart health but certain foods can trigger cholesterol levels, blood pressure, inflammation and increase triglyceride levels. If you are already on medications, vitamins or supplements try availing it from an online pharmacy store. Here are top-notch heart healthy foods just walk through the article and add to your shopping cart.
1. Green Leafy Vegetables:
Green leafy vegetables like spinach, kale, beet green lettuce are blessed with antioxidants, minerals, and vitamins. It protects the heart and reduces blood pressure.
2. Whole Grains:
It is rich in fiber content, helps to reduce bad LDL cholesterol, and lowers the risk of heart disease. Commonly used whole grains are oats, barley, whole wheat, and quinoa.
3. Fatty Fish and Fish Oil:
Fatty fish like sardines, salmon, tuna, mackerel, and fish oil are a good source of omega 3 fatty acids. It significantly reduces triglyceride levels, blood pressure and improves arterial function.
They are a good source of fiber and micronutrients like manganese, copper, and magnesium. Regular intake of nuts helps to lower the risk of heart disease.
Almonds deliver an excessive amount of healthy fats, antioxidant, minerals and vitamin E. Eating one or two handfuls of almonds per day significantly reduces bad LDL cholesterol.
Seeds like hemp seeds, chia seeds, and flax seeds are loaded with rich nutrients, fibres, and omega 3 fatty acids. It helps to maintain cholesterol levels, blood pressure under control.
Garlic, the wonder herb is used both in culinary and medicinal purpose. Regular consumption of garlic keeps our heart in check by lowering blood pressure and cholesterol levels.
8. Olive Oil:
Olive oil is rich in antioxidants and monounsaturated fatty acids. Consuming olive oil regularly improves heart health. You can achieve the goodness of olive oil by drizzling it over a salad of your choice.
9. Green Tea:
An antioxidant such as polyphenols and catechins in green tea can protect your heart health.
The powerful antioxidant, Lycopene in tomatoes shows a potential role to lower cholesterol and plaque formation in arteries. This, in turn, protects and reduces the risk of heart disease and stroke.
Let’s start our day with a healthy diet. Don’t let yourself give a chance for your body to blame. Always nourish it with guilt-free healthy food of your choice. The list above provides a few simple tips that you can add to your daily list. You will see an immense transformation for your cardiovascular health. Always keep a track of what you place on your plate. Rest is all to achieve a disease free-health in return!