The heart is seen as a muscular organ in human body and other animals. It has the function of pumping the blood to all the organs inside us, which also means providing oxygen and nutrients to make them work properly. As the most important organ of the body, keeping it healthy and strong is vital.
However, the rate of heart diseases is reported to increase everyday and this is one of the severe causes leading to deaths worldwide. The best plan to improve your heart function and reduce the risk of getting heart diseases is a combination of healthy lifestyle, diet and exercises. Eating the right food is a important factor that can significantly reduce your risk for atherosclerosis, heart diseases and strokes.
Let’s learn about top 10 superfoods for your heart health.
Thanks to a huge quantity of omega-3s EPA and DHA, salmon has been long considered as a great food that benefits your heart. Specifically, studies have proven the ability of omega-3 fatty acids in reducing the blood pressure as well as the risk of getting heart diseases. Besides, these substances also act to help with LDL and triglyceride levels in blood, leading to a balanced cholesterol levels. At the same time, the inflammation in various body parts is also inhibited due to a regular consumption of salmon.
To make use of salmon, you can enjoy it in several ways like raw, baked or grilled. However, wild salmon is highly recommended over farm-raised one for the insecticides and heavy metal levels.
Spinach is enriched with vitamins and minerals, as well as antioxidants and other nutrients including omega-3 fatty acids. These enable the dark green vegetable to protect your heart against cardiovascular disease.
Also, it has been confirmed in various studies that spinach can help with blood pressure and flow, as well as reduce the levels of the amino acid homocysteine in blood.
3. Black beans
The nutrients in black beans are not less than those in oatmeal. The beans also contain omega-3 fatty acids, soluble fiber and calcium, along with B-complex vitamins, magnesium and so on. This rich nutrients content makes the beans one of the ideal ingredient to benefit your heart by adjusting cholesterol and blood sugar levels.
Furthermore, black beans are suggested to use as an alternative dishes for meat if you want to take in enough dietary protein without unhealthy cholesterol.
This ingredient can be served in various forms of dishes.
4. Red wine
Too much alcohol will cause you a lot of harm but one glass of red wine per day will do you good. Besides the benefits of cancer prevention, better bone health and eye care, we cannot over look the great effect on heart that red wine bring to us. This liquid has the ability to increase the levels of HDL cholesterol (good cholesterol), making the heart work better. Additionally, the antioxidants and catechins in red wine simultaneously act as a shield to protect the arteries.
Therefore, it is advisable to take 1 glass or red wine per day for women and 2 glasses for men.
Another source of omega-3 fatty acids that you can easily get is oatmeal. More than that, this food also offers a wide range of nutrients, including potassium, calcium, soluble fiber, magnesium, etc. All these substances work well together to promote blood flow and keep you bad cholesterol (LDL) always at low level.
To have a healthy heart, make oatmeal your favorite part of the day.
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