Top 10 foods that are surely good for your heart - PHILIPPINE REPUBLIC NEWS

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Thursday, December 27, 2018

Top 10 foods that are surely good for your heart





Heart disease has been responsible for nearly one-third of all deaths worldwide.
In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease.






But of course, a healthy diet can be good for your heart as well as for your waistline.


Here are the top ten foods that are incredibly good for your heart.





1. Fish high in Omega-3s

A top food for heart health, it’s rich in omega-3s. Omega-3s are healthy fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also lower triglycerides and curb inflammation.  Eat fish high in Omega-3s such as tuna, salmon, mackerel and herring.




2. Black Beans




Mild, tender black beans are packed with heart-healthy nutrients. Folate, antioxidants, and magnesium can help lower blood pressure. Their fiber helps control both cholesterol and blood sugar levels. Add beans to boost soups and salads.



3. Dark Chocolate

Dark Chocolate is rich in antioxidants like flavonoids, which can help boost heart health.

It has been associated with a lower risk of developing calcified plaque in the arteries and coronary heart disease.


One large study showed that those who ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate eaters

Keep in mind that this study show an association but don’t necessarily account for other factors that may be involved.

Just make sure that you pick a high quality dark chocolate with a cocoa content of at least 70%, and moderate your intake to make the most of its heart-healthy benefits.




4. Walnuts

A small handful of walnuts a day may lower your cholesterol. It may also protect against inflammation in your heart’s arteries. Walnuts are packed with omega-3s, healthy fats called monounsaturated fats, plant sterols, and fiber. The benefits come when walnuts replace bad fats, like those in chips and cookies.



5. Tomatoes

Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties

Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.
Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.
Higher levels of HDL cholesterol can help remove excess cholesterol and plaque from the arteries to keep your heart healthy and protect against heart disease and stroke.






6. Olive Oil

This oil is a healthy fat made from smashed olives. It's rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies, or with bread.



7. Green Tea

Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.
It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart.
Taking a green tea supplement or drinking matcha, a beverage that is similar to green tea but made with the whole tea leaf, may also benefit heart health.




8. Fresh Herbs

When you add these to foods instead of salt and fat, you're making a heart-healthy choice. Fresh herbs such as rosemary, thyme, parsley and sage add flavor without the bad stuff. Spices and other foods are delicious ways to eat heart-smart.



9. Berries

Strawberries, blueberries, blackberries and raspberries are filled with important nutrients that play a central role in heart health.
Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease
Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits.






10. Green Leafy Vegetables

Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.
In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.
They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels








Include this heart healthy foods in your balanced diet to lessen the risk of heart disease and to maintain your heart in good shape.



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