The changing lifestyle and eating habits of today’s Wi-Fi generation has caused a lot of problems to their hearts. Earlier, the cases of heart strokes and heart attacks were heard mainly in people above the age of 55, but today, you can hear even a 30-year old person prone to heart stroke.
What Are Super Foods?
Super foods are nutrient-rich foods that come in various forms. This includes proteins and plants from animal sources, whole grains, fruits, and vegetables.
Super foods are often recommended by nutritionists because they have a vast amount of nutritional benefits. They can help prevent various conditions, such as cancer and heart disease.
Contrary to popular belief, many super foods are affordable and easy to find. Because of this, they can easily be incorporated into your daily meals.
13 Super Foods for a Healthy Heart
Here are 13 of the top super foods to boost a healthy heart, in no particular order.
The in-trend modern morning breakfast, which has replaced cornflakes largely, is oats. Oats enclose soluble fibers, which keep the functioning of bowel proper.
Oats assist in keeping the heart healthy by lowering the cholesterol levels in the body as they are a low-fat and low-calorie food.
2. Salmon/Flax seeds
The oily fish and the beautiful golden seeds, both are richly loaded with omega-3 fatty acids. They curb down the peril of collection of plaque on the artery walls, and also watch over the irregular heart rate.
Crusty nuts can also help you out in keeping the heart fit. Nuts, such as cashews, almonds, pistachios, raisins, hazelnuts, and the likes are really imperative even in maintaining the overall health. Due to the presence of mono-saturated fats in these dry fruits, they automatically turn out to be beneficial for the heart, as well.
You will not love it much, however, “to get something you have to lose something.” So, have soy regularly as it contains a nutritional punch that can safeguard your heart from being carried away easily by any disease.
The low-fat and high-fiber compounds of soy can lower down the level of bad cholesterol from the body. You can also go for tofu.
5. Dark Chocolate
This is, by far, the most delicious remedy that you might be considering to find in your refrigerator at once. Isn’t it??? Well, yes!
Dark chocolate can also do wonders for your heart, but if taken in a reasonable quantity. Chocolate has a blood-thinning ability, which keeps heart soreness at bay, leaving you enjoying a healthy heart.
The flavonoids in chocolates also keep a check on blood pressure.
6. Green Tea
Had a cup of green tea in the morning or not??? If not, dig into it without ado as the catechins in green tea can heal your heart to a great degree.
By potato, what we mean here is a boiled potato and not the crispy French fries of McDonalds, which you probably thought of.
Potatoes are really beneficial as long as they are not deep fried. The king of vegetables, the potato, is affluent in potassium that restrains the blood pressure and keeps the heart well.
8. Olive Oil
Nowadays, olive oil has become the first pick of everyone for cooking. Olive oil, whether raw or fried, tastes good in all forms.
The mono saturated fats of olive oil lowers down the level of bad cholesterol in the body. To get more benefits, use extra virgin olive oil in cooking as it is completely raw and unprocessed and contains more antioxidants and polyphenols.
Juicy, red tomatoes are loaded with a chemical, called lycopene, which keeps the bad cholesterol away. Bad cholesterol is the main reason behind the bad functioning of the heart.
These flavorful berries are prosperous in nutritious elements, like flavonoids. Such compounds decrease the blood pressure, dilate blood vessels, and low down the risk of heart stroke.
Pomegranates are helpful in improving the flow of blood to the heart, which aids in keeping the heart in the pink. The small succulent seeds of pomegranate include polyphenols and anthocyanins that minimize the risk of atherosclerosis, in which arteries become hard.
Beans are an excellent source of protein, so much so that many people replace their meat with beans. They have similar nutrients as meat, fish, and poultry. They're also a great source of minerals and fiber.
Additionally, beans have almost no saturated fat, which can raise cholesterol levels and increase the risk of heart disease.
Beans can also protect your digestive system and prevent cancers within the digestive system.
13. Dark, leafy greens
Various dark, leafy greens are rich in vitamins, nutrients, and minerals. It is especially rich in folate, which is helpful for heart disease prevention. And the benefits don't stop there!
Leafy greens also have antioxidants that prevent different types of cancers and strengthen bones.
The most common types of dark, leafy greens include:
- Lettuce (not romaine or iceberg)
- Bok choy
- Salad greens
Combating Heart Health with Super Foods
Overall, there are numerous super foods that can help you keep a healthy heart. If you're making any drastic changes to your diet, be sure to consult with your doctor or nutritionist first.
Do you know of any super foods for heart health that we didn't mention? Let us know in a comment!
Alice grew up in Los Angeles and currently lives in California, though she likes to visit home frequently. She graduated from a marketing specialist degree and worked at the core of outreach teams for more than 5 years.