10 Foods That Can Save Your Heart
In the world of nutrition, heart health is a commonly discussed topic. The American Heart Association recommends eating a diet low in saturated fat and cholesterol, while increasing your intake of whole grains and vegetables. But sometimes it’s hard to know where to start. That’s why we’re here! In this article, you’ll find 10 foods that can help you maintain a healthy heart for years to come!
When you use these in place of fats and sugars in foods, you are making a cardio choice. They add flavour without the nastiness. Spices and other food products are tasty ways to eat heart-healthy.
Black beans, which are mild and tender, are high in heart-healthy nutrients. Blood pressure can be reduced with the help of folate, antioxidants, and magnesium. Their fibre aids in the regulation of cholesterol and blood sugar levels. Beans can be used to flavour soups and salads. Wash canned beans to remove excess salt.
Red Wine and Resveratrol
If you consume alcohol, a small glass of red wine may be a heart-healthy option. Red wine antioxidants resveratrol and catechins may protect arterial walls. Alcohol can also increase HDL (good cholesterol).
It’s high in omega-3 fatty acids, making it a top food for heart health. Omega-3 fatty acids are heart-healthy fats that may reduce the risk of heart rhythm disorders and blood pressure. They may also help to reduce triglycerides and inflammation. Two servings of salmon or other oily fish per week is recommended by the American Heart Association. Bake the salmon in foil with the herbs and vegetables. Extra cooked salmon can be used in fish tacos and salads.
Tuna for Omega-3s
Tuna, which is often less expensive than salmon, contains omega-3 fatty acids. Albacore (white tuna) contains more omega-3 fatty acids than other tuna varieties. Grilled tuna steak with dill and lemon is a tasty option. Other omega-3-rich foods include mackerel, herring, lake trout, sardines, and anchovies. To keep your heart healthy, choose tuna packed in water rather than oil.
This oil is a good source of fat that is made from mashed olives. It’s high in antioxidants, which are good for your heart. They might keep your blood vessels safe. When olive oil is substituted for saturated fat (such as butter), it can help lower cholesterol levels. Serve it with salads, cooked vegetables, or bread. Look for cold-pressed and use it within 6 months for the best flavour.
It’s not the fat that can damage your heart, but the fibre. High-fibre foods have lower calories and carbs and are generally filling.
A tiny number of walnuts per day may help to lower your cholesterol. It may also protect against inflammation in the arteries of your heart. Walnuts are high in omega-3 fatty acids, monounsaturated fats, plant sterols, and fibre. The benefits occur when walnuts replace unhealthy fats found in chips and cookies. Salad dressings can benefit from walnut oil.
Slivered almonds pair well with vegetables, fish, poultry, and desserts. Plant sterols, fibre, and heart-healthy fats are all present. Almonds may aid in the reduction of “bad” LDL cholesterol. Take a small handful each day. To enhance their creamy, mild flavour, toast them.
These may have appeared as an appetizer at an Asian restaurant. Soybeans are known as edamame in Japanese. Soy protein has been shown to help lower cholesterol levels. A cup of edamame also contains 8 grammes of fibre, which is good for your heart. You’d need to eat four slices of whole wheat bread to get that much fibre. Boil frozen edamame before serving warm in the pod. A satisfying snack is made by removing the tasty beans from the tough pod.