15 Foods That Benefits The Heart - Grace Ngo Foundation

Health, Knowledge, Natural Food Matters

Monday, 1 October 2018

15 Foods That Benefits The Heart

No other organ of the body is as wonderful as the heart. It begins beating before birth and continues without interruption for ” three score years and ten and even longer in many cases. It cannot rest for longer than a fraction of a second at any one time, for if it were to rest for an unbroken period of even three minutes the individual concerned would lose his or her mental powers; a little and the person would die.
Cardiovascular diseases are becoming an increasing health concern these days due to various reasonslike unhealthy eating habits, work and personal life related-stress, sedentary lifestyle and lack of exercises. Heart problems also get coupled with high cholesterol levels and blood pressure too. Only exercising isn’t sufficient to maintain a healthy heart. One needs to eat the right foods.  Here’s a list of some of the  foods that are good for your heart:
1. leafy vegetables:
Green leafy vegetable like spinach, broccoli, Brussels sprouts, cauliflower, fenugreek, radish leaves, lettuce, etc. are healthy and are known to reduce the risk of heart diseases and cancer as well. That’s because they are extremely low in fat, calories and high in dietary fibre. They also contain folic acid, magnesium, calcium, potassium, etc. These minerals are beneficial for the optimum functioning of the heart. Studies have shown that one daily serving of green leafy vegetables can lower the risk of heart diseases by 11 per cent.Click here to read: Here is the transcript of the chat with a heart specialist
2. Oat:
Oats are one the most healthiest options available for breakfast. Not only do they make you feel full and energetic, they are great for your heart too. Oats contain beta glucan, which is a soluble fibre that helps bring down cholesterol levels especially LDL (bad cholesterol) in the body. Have oatmeal for breakfast or have oatmeal bread or cookies to absorb their benefits.
3. Whole grains:
Whole grains whether its wheat, barley, millet, pulses and even beans for that matter are good for the heart because they provide natural fibre and vitamins. They contains vitamin E, iron, magnesium and a host of anti-oxidants. Regular consumption of whole grains reduces blood pressure too.
4. Soy protein:
Soy is essentially soyabean curd. They are also available in the form of soya chunks and soya powder easily in the market today. Soy is an excellent healthy substitute for red meats which are high in fat, increase the bad cholesterol and saturated fats which are very bad for the heart. You may also like: Best and worst foods for diabetes
5 Olive Oil
Olive oil is one of the most healthiest oils available, whose consumption is actually good for the heart. Having olive oil as a regular part of your diet, helps in lowering LDL (bad cholesterol) in the body. Also, olive oil contains monounsaturated fats that are good for the heart and are packed with anti-oxidants. Extra virgin olive oil contains polyphenols and gives even greater health benefits. Drizzle some olive oil in your salad as a dressing instead of that unhealthy mayonnaise and high-calories dressings, or better still substitute it for your normal cooking oil and see the difference. Organic peanut oil Is also rich in vitamin E and holds similar profile with olive oil.
6. Tomatoes:
Tomatoes is a good source of vitamins and acts as a blood purifier. Regular consumption of tomatoes is known to reduce the risk of heart diseases. Vitamin K present in tomatoes helps to prevent occurrences of hemorrhages. Eat tomatoes in the raw form in salads or sandwiches, cooked form in gravies or simply good old ketchup.
7. Apples:
An apple a day, will surely keep the doctor away because they contain guercetin, a photochemical containing ant-inflammatory properties. It also helps in prevention of blood clots. Eat apples for breakfast with your cereal or eat them as a snack when you’re hungry instead to pigging out on deep-fried chips.
8. Almonds:
Almonds when eaten in moderation is known to lower cholesterol levels in the body and heart diseases. They also contain vitamin B17, E and minerals like magnesium, iron, zinc and are a good source of monounsaturated fats.
9. Red wine:
Red wine when drunk in moderation can be very good for the heart because they contain a powerful antioxidant called resversterol. Also, red wine contains flavonoids. Have red wine in moderation instead of guzzling other hard alcohol drinks that are high in sugars.
10. Orange
Another source of pectin, this citrus fruit is also packed with a flavonoid that lowers blood pressure and reduces artery inflammation. Citrus also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.
11.Grapefruit
Like oranges, grapefruit contains a lot of vitamin C which, according to research, can help protect against stroke and helps reduce cholesterol.
12. Avocado
This fruit is loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots. But they are also high in calories (240 per average-sized avocado), so go easy.
13. Avocado oil
Pressed from the fruit, avocado oil has been touted as a more heart-healthy cooking oil because of its ability to modify fatty acids in tissues around the heart. A 2005 National Institute of Cardiology study showed the oil could decrease hardening of the arteries, which often leads to heart disease.
14. Sardines
These spiny little creatures are also loaded with omega-3s in the form of fish oil, which increase “good” cholesterol levels and reduces the risk of sudden heart attacks in people who have experienced previous attacks, according to the Mayo Clinic. Stick to fresh ones to avoid the canned variety’s high salt content.
In most cases you cannot get it fresh, the canned ones are still okay but you must pour out the oil uses in preserving It.
15 Walnuts
This nut is chock-full of omega-3 fatty acids, fiber, Vitamin E, and folate, all of which promote healthy hearts. It’s also high in polyunsaturated fats. Eat them unsalted, of course. (Walnuts are also one of the healthiest foods for diabetics.

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