The human heart pumps about 25 million gallons of blood every day and beats about 100,000 times. This means you can take care of your heart by keeping the blood it pumps clean and healthy, which in turn keeps your heart healthy. A healthy diet can help prevent heart disease, reduce your risk of developing it and lower your risk for a second attack. If you have been diagnosed with high blood pressure or pre-hypertension, some foods may trigger an increase in your blood pressure. However, many foods have the opposite effect on your hypertension and help to keep it under control. Check out these 8 snacks and drinks that will leave your heart happy!
Beans
Beans are a great source of protein, fiber, vitamins and minerals. They are also low in calories, so make a great addition to any heart-healthy diet. Beans contain a compound called ferulic acid, which can help prevent oxidation, which is a chemical process that can lead to the development of cardiovascular disease. Beans are also a great source of plant-based protein. Protein is important for a variety of bodily functions, including building muscle, regulating blood pressure and keeping your heart healthy. Beans are also high in fiber, which is important for heart health as fiber can help lower blood cholesterol and blood pressure.
[epcl_box type=”success”]Also Read:Probiotics 101 – The Basics You Need to Know[/epcl_box]
Berries
These are a great source of antioxidants. As we age our body’s ability to produce these is reduced. This means that as we get older we need to find ways to get these important compounds into our diet. Antioxidants can help prevent oxidative damage to your blood vessels, which in turn can reduce your risk of heart disease. They also help keep your blood vessels clear and flexible, which can prevent blood clots. Be careful though, when you are choosing which berries to eat as some are higher in sugar than others. The best berries to eat are those with the lowest sugar content. Blueberries and strawberries are the highest in antioxidants but have the highest sugar content. Raspberries and blackberries have a lower sugar content but contain fewer antioxidants.
Dark Leafy Greens
You can’t go wrong with a large helping of greens. They are an excellent source of vitamins and minerals that are known to lower blood pressure. They also contain plenty of fiber, which can help lower cholesterol. Dark leafy greens, such as kale and spinach, can also help prevent blood clots. While this might sound scary, blood clots are a normal part of the healing process. However, when they form in your blood vessels, they can cause cardiovascular disease.
Nuts and Seeds
Nuts and seeds are a great source of fiber, vitamins and minerals linked to heart health. They also contain plant-based fats that can help lower cholesterol. Be careful though, as nuts and seeds can be high in calories, so make sure you don’t overdo it. There are many ways to incorporate nuts and seeds into your diet. You can eat them as they are, add them to salads or use them as a garnish for soups and stews. If you choose to eat them as they are, make sure to choose raw nuts as roasted nuts are higher in fat.
Oats
Oats are delicious, and nutritious and can be eaten as part of a healthy diet. A 2016 study found that eating oats regularly can help prevent cardiovascular disease. Oats are also a great source of fiber, which can help lower cholesterol. Oats are also low in fat, making them a great addition to any heart-healthy diet. Make sure to buy oats that are 100% pure. You can also try toasting them to add a nice crunch to your breakfast. Be careful though, as oats can be high in calories, so you don’t want to overdo it.
Salmon and Other Proteins
Protein can help lower blood pressure and regulate blood clotting. Salmon is a great example of a heart-healthy protein. It is high in omega-3 fatty acids, which can help prevent cardiovascular disease. Make sure to eat salmon at least twice a week to get the full benefits. Other great sources of protein include eggs, tofu, beans and nuts. If you are on a plant-based diet, make sure you are eating enough protein to regulate your blood pressure. You can also buy protein supplements, such as protein shakes, to make sure you get enough protein in your diet.
Tomatoes and Other Vegetables
Tomatoes are high in lycopene, which can help prevent blood clots and lower cholesterol. Other vegetables, such as broccoli and spinach, also contain plenty of lycopene. However, tomatoes are an excellent source of this antioxidant. Make sure to eat tomatoes regularly to get the full benefits. Other vegetables, such as broccoli and spinach, are also great additions to any heart-healthy diet. They are high in vitamins, minerals and fiber, which can help lower cholesterol. They are also low in calories, so you can eat a large portion without worrying about your waistline.
Conclusion
Heart disease is a serious condition and one that can be prevented with a healthy diet. If you want to keep your heart healthy, it is important to follow a diet that is rich in fiber, vitamins and minerals. It is also important to limit your intake of fat and sugar. Eating a balanced diet can help reduce your risk of heart disease and keep your heart healthy.