Approximately one-third of all fatalities globally are caused by heart disease. Indeed, it takes more than just avoiding junk and highly processed foods to maintain heart health. An integral part of taking good care of your heart has a diet with the proper caloric and fat intake. In other words, having a healthy meal. Moreover, certain meals can affect inflammatory markers like blood pressure, cholesterol levels, and blood pressure, all risk factors for heart disease. These 8 foods will help you maintain the best possible level of heart health.
1. Dark chocolate
Antioxidants like flavonoids, abundant in dark chocolate, can improve heart health. It’s interesting to consider that several studies have linked eating chocolate to a reduced risk of heart disease. Eating it in moderation (no more than six servings per week) may reduce your risk of diabetes, coronary heart disease, and stroke, so keep this in mind. To enjoy dark chocolate’s heart-healthy properties, choose premium varieties with 70% cocoa content and limit your consumption.
2. Apples
Apples contain a wide variety of chemicals that enhance heart health. They contain substances like quercetin, a phytochemical that has anti-inflammatory properties naturally. Blood clots may be avoided with the aid of quercetin. The soluble fiber in apples may help lower harmful cholesterol, so feel free to consider this.
3. Garlic
Garlic has long been employed as a home treatment for several illnesses. Various medicinal effects of garlic have been proven by studies, showing that it can even help maintain a functioning heart. This results from the presence of a substance called allicin, which is thought to have numerous medicinal properties. According to additional research, garlic extract can prevent platelet aggregation, which may lower the likelihood of blood clots and strokes. Always eat garlic raw, or crush it and allow it to be untouched for a while before using it in a recipe. This enables allicin to develop, enhancing its potential health advantages.
4. Green tea
From better insulin sensitivity to higher fat burning, green tea has been linked to various health advantages. Additionally, it contains polyphenols and catechins that function as antioxidants to stop cellular damage, lessen inflammation, and safeguard the heart. Even though other weight-related biochemical indicators did not significantly alter after 6 weeks of therapy, one study found that green tea extract significantly boosted leptin and decreased LDL (bad) cholesterol in women who were overweight and obese.
5. Spaghetti
Spaghetti has a lot of fiber, which is good for your heart since it controls blood sugar and cholesterol and helps you maintain a healthy weight. Each of these elements lowers heart disease’s dangers, so keep this in mind. People who eat more whole grains have a lower chance of developing cardiovascular disease. Due to its popularity and numerous health benefits, this dish has generated many recipes, one of which is baked spaghetti, which takes less time to cook than others. You can find a fantastic baked spaghetti recipe here.
6. Olive oil
Because of its heart-healthy properties, olive oil is a mainstay of the Mediterranean diet. Antioxidants, which are abundant in olive oil and which lower the risk of long-term disease and inflammation, can also reduce pain. The heart’s aging process may also be slowed down by olive oil. Diets high in olive oil were found to lower endothelial dysfunction and damage, according to a 2011 study published in the American Journal of Clinical Nutrition. Endothelial dysfunction and damage are caused by cells that line the inside of arteries and help with blood flow.
7. Salmon
Salmon is not just flavorful; in contrast to certain other fish, it also has a subtle, less fishy taste. And there are many distinct ways to prepare it, including grilling, steaming, sautéing, and smoking. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two long-chain omega-3 fatty acids, can be found in salmon at the highest concentrations. Healthy fats, known as omega-3s, have been demonstrated to decrease blood pressure and reduce the risk of heart rhythm problems. Inflammation and triglycerides can also be reduced. Long known for lowering blood pressure, enhancing endothelial cell function, and decreasing body-wide inflammation, EPA and DHA offer many other benefits.
8. Leafy green vegetables
Leafy greens like spinach, lettuce, Swiss chard, etc., are full of nutrients that are good for your heart and circulatory system. They are also high in fiber, which could also reduce dangerous cholesterol and lower the risk of heart disease. Leafy greens are delicious and low in calories, aiding in weight loss.
Knowing what to eat can either protect or damage your heart. Hopefully, you’ll consider the foods listed above to achieve the desired outcome.
