- You need to give your heart the right foods to keep it healthy
- Food rich in omega-3 fatty acids Reduce the risk of heart disease
- Eat more vitamin E and C to lower the risk of heart attack
What you eat is directly related to your health. Whatever you eat will affect your body parts, including your heart. Heart is an important organ that needs many nutrients to be healthy. You need to provide your heart with the right foods to keep it healthy and functioning properly.
There are various nutrients that can help you keep your heart healthy if you consume it properly. Here are 6 categories of foods that you should incorporate into your diet to keep your heart healthy and fit.
Omega-3 fatty acids
According to the American Heart Association, people should eat fish containing omega-3 fatty acids to reduce the risk of heart disease. Fish contains unsaturated fatty acids that can keep your cholesterol levels in check. Omega-3 fatty acids also prevent damage to the blood vessels by reducing inflammation in your body. Fatty fish such as salmon, mackerel, tuna and sardines are the best sources of omega-3 fatty acids.
Also read: Fish is not the only one with omega-3, these foods can also help.
To reduce the risk of heart disease, you need to drink a little more vitamins E and C than in your daily diet. Vitamin D is also an important source that keeps heart disease at bay. The easiest way to get as much vitamin D as possible is the sun. Papaya, citrus fruits, broccoli and green vegetables are some of the good sources of vitamin C. You can get vitamin E from peppers, asparagus, spinach and turnips.
Soluble fiber can lower "bad" cholesterol in your system and reduce your chances of getting heart disease. Replacing refined grains with fiber-rich whole grains in your diet can lower the risk of stroke. It also keeps your blood pressure levels in check and promotes a healthy weight. Bananas, oranges, cereals, legumes and nuts are some high-fiber foods that you can include in your diet.
Eating foods with antioxidants can help to keep heart disease at bay. Antioxidants prevent or repair the cellular damage that free radicals cause, including damage in the innermost part of the arteries. They prevent the accumulation of plaque on the walls of the arteries and thus prevent the risk of a heart attack. Antioxidant-rich foods include onions, garlic, seafood, whole grains, green vegetables, milk, carrots, seafood, etc.]
Foods that are high in magnesium may have the metabolic syndrome (a disease that causes heart disease and diabetes). Some foods rich in magnesium include bananas, raisins and almonds. Eating these foods can lower the risk of developing this dangerous syndrome and keep blood sugar levels low. It will also lower blood pressure and triglycerides. Some magnesium rich foods that you can add to your diet include spinach, kale, legumes, nuts, broccoli, seafood, green beans, bananas, and avocados.
Written by: Arushi Bidhuri
Source: Onlymyhealth Editorial Staff March 1, 2019