Do you dread a heart disease in the future? With today’s sedentary way of life, heart problems have seen a massive rise in the last couple of decades. Many people around the world have become cautious about keeping their hearts healthy by incorporating healthy habits such as a nutritious diet and proper workout schedules. However, most of us do not know the foods that we must include in our diets for a healthy heart. To keep your heart working well, include these five must-have heart-friendly foods.
1. Oily Fish Such as Salmon
Found especially in the oceans, salmons are one of the most heart-healthy foods known until now. Salmons are rich in omega-3 fatty acids, which is an essential compound that has an anti-clogging effect on the heart. This property of omega-3 fatty acids keeps the blood flowing as it should.
At least two 3.5-ounce servings of salmon in a week have been recommended by experts around the world. Other oily fishes that have the same effect on a human heart as salmon are mackerels, sardines, trouts, and tuna.
2. Crunchy Walnuts
Walnuts contain a high amount of healthy fats, mostly monounsaturated fats. This type of fats cut down our “bad” LDL cholesterol and raises the levels of “good” HDL cholesterol. Multiple research studies have suggested that you cut down the risk of getting a heart disease by almost 50 percent just by nibbling on 5 ounces of walnuts each week. Walnuts are also rich in omega-3 fatty acids, the same kind found in fish.
3. Juicy Berries Such as Raspberries
Those juicy raspberries you like to have with yogurt are loaded with polyphenols, which are antioxidants that eliminate damage-causing free radicals in our bodies. Raspberries are high in vitamin C and fiber. These nutrients significantly lower the risk of a heart stroke. You can also replace raspberries with strawberries, blueberries, blackberries, to name a few.
4. Low-Fat Milk Or Yogurt
Dairy products have high potassium content, a mineral that lowers blood pressure. When we choose to have low-fat or fat-free dairy products such as milk or yogurt, we reduce the intake of saturated fat that poses a threat to our bodies’ cholesterol levels.
Legumes are especially known for their high fiber content that helps in lowering our “bad” LDL cholesterol levels. Chickpeas are one of the legumes that are considered very healthy for the heart. Opt for uncanned and unprocessed chickpeas and cook them at home to reap their heart-friendly benefits. If you choose to buy canned beans, look for those with low-sodium content or no-salt-added ones as sodium in large quantities has been found to raise blood pressure.
With these five foods added to your daily diet, you can easily lower the risk of suffering from any heart disease in your life.