What Should You Eat for a Healthy Heart? Here are 9 Foods to Start With!
Researchers agree that what’s good for the heart is also good for the general health and the brain. Heart disease is one of the biggest killers in the United States. This is due to the poor quality of diet and not including many of the heart-healthy foods.
Here you will learn about the top 10 heart-healthy foods that you should eat more frequently to enhance not only your heart health, but also your overall health.
Asparagus is a powerful, natural ingredient for clearing your artery. It works across your arteries and veins to help relieve pressure. This allows your body to adjust to the inflammation that may have been there for a long time.
Asparagus has also been found to help prevent and fight blood clots.
2. Wild Salmon
Salmon is rich in omega-3 fatty acids. These essential fatty acids are well known to improve heart health. Selenium is another nutrient in this fish that helps protect your cardiovascular health. It is recommended to take wild salmon. Farmed salmon contains chemicals that can harm your body.
The phytochemicals in pomegranate work as antioxidants that provide protection to the arterial lining from damages.
According to a 2005 study which was published in the journal Proceedings of the National Academy of Sciences, pomegranate juice is rich in antioxidants. It helps in simulating nitric oxide production in the body. This compound is beneficial in promoting blood flow and keeping the arteries open.
Broccoli is packed with nutrients that help improve your overall health. The vitamin K in it prevents calcium from causing damages to arteries.
The high fiber content is further beneficial in lowering cholesterol and blood pressure levels. You can add broccoli to your diet any time.
Beans are packed with B vitamins, magnesium, niacin, and folate. All these nutrients have been found to be effective in improving heart function.
Certain types of beans are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties.
High soluble fiber content is great for your heart and other bodily functions. Beans can be enjoyed in so many ways – as side dish or even in salads.
Turmeric is one of the best known and most used herbal root for its strong anti-inflammatory properties. The active ingredient, curcumin, in the spice helps in fighting and reducing inflammation.
Inflammation is at the heart of so many diseases including arteriosclerosis.
According to a 2009 study, curcumin has been found to help in lowering fatty deposits within arteries. The study recorded improvements up to 26%.
There are almost limitless health benefits of turmeric. It is recommended to be taken every day in one form or the other.
Sardines are spiny and little. But they are rich in omega-3 fatty acids and so many other nutrients which are great for your heart health. You can take them as fish oil and they will help enhance your HDL cholesterol (good cholesterol) levels. This helps reduce the risk of heart attacks – even in those who have suffered earlier attacks.
When consuming sardines, it is recommended to take fresh ones. Canned ones can have high amounts of salts.
Make sure to consume liver once in a while. They have fats which are especially great for the heart. According to Dr. William Davis, MD, cardiologist, Wisconsin and author of Wheat Belly, liver has been part of the natural diet for humans since primitive times. Humans have been consuming animals since the beginning. Livers have been one of the important parts of our meat-based diet and helps in keeping us healthy.
Blueberries provide you a delicious way to improve your heart health. Their rich color means they have special types of antioxidants which are great for your heart.
It is important that you take only fresh and organic blueberries. Avoid foods that claim to have blueberries added to them in any form. It could mean consumption of lots of sugar and fat.
It will be best to consume fresh blueberries or in smoothies.