We all know that a healthy heart equals a long lasting life. Without our heart, well, you probably know the outcome already. To help keep your heart as healthy as possible, here are 7 amazing foods you should consider to keep the heart beating strong.
Apples contain quercetin, a phytochemical, which acts as a natural anti-inflammatory agent and may help prevent blood clots. “An apple a day keeps the doctor away” is true. Apples contain vitamins and fiber and it comes in several delicious varieties. Eat an apple with a handful of walnuts or almonds or add apple slices to your salads.
Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. Start your day with a steaming bowl of oats. Oats are full of omega-3 fatty acids, folate, and potassium. This superfood which is fiber-rich can lower levels of bad cholesterol and help keep the arteries of your heart clear. Top your bowl with a banana which is also rich in potassium and is also a heart food. You can also top your bowl with fresh berries and raisin cookies and you already have a hearty treat.
Salmon can effectively reduce blood pressure and keep blood clotting away. Because it is super rich in omeg-3 fatty acids, salmon may reduce your risk of dying of a heart attack by up to one-third. It contains the carotenoid astaxanthin, a very powerful antioxidant. Aim for two servings per week and you treat your heart into a healthy meal. Be sure, though, to choose wild salmon over farm-raised fish which can be packed with insecticides, pesticides, and heavy metals and in effect, defeat its healthy and pro-heart value. If you are not a fan of salmon, you can also try oily fishes like mackerel, tuna, herring, and sardines. These fishes will give your heart the same healthy treat as salmon.
Lycopene has been associated with a reduced heart disease risk. Good thing tomatoes are packed with vitamins and lycopene. Add thick slices of tomatoes to sandwiches and salads or you can also enjoy tomato sauce on whole what pasta. And did you know that cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes? So if you are not into eating raw ones, try buying canned tomato sauce and add them with your meals.
Blueberries are one of the most powerful disease-fighting foods. This is because they contain anthocyanins, the antioxidants responsible for their dark blue color. Blueberries are packed with fiber, vitamin C, and are available all year long. You can boost your heart health by adding blueberries into your daily diet. Top your whole grain cereal with fresh or frozen blueberries, or add fresh or frozen blueberries in your pancakes, waffles, or muffins, and you can also eat blueberries plain or mix with other fruits.
Red wine contains polyphenols that may be good for your heart. But too much of this is not also good for your body. Many studies show that we only need four to eight ounces of red wine per day. Enjoy red wine in moderation.
Green leafy vegetables
Green leafy vegetables contain vitamin E and folate and have also been associated with better retention of memory as age.