Heart and cardiovascular health are some of the most vital and important aspects to take care of. Each individual should start a strict regime to follow all health guidelines to protect oneself from cardiovascular disease once he reaches the age of 35. According to the World Health Organization reports 17.3 million people die each year due to heart disease which represents cardiovascular disease as the number one cause of death.
The heart is one of the most important vital organs of our body which pumps blood through veins and arteries. Arteries carry oxygenated blood away from the heart towards various parts of the body and veins bring back deoxygenated blood from various parts towards hearts.
Keeping these arteries unclogged and healthy is very important since any kind of blockage can lead to atherosclerosis, plaques and lastly heart attacks. In this article, we will discuss the top 15 foods that should be consumed in routine life to keep arteries and heart-healthy.
1. Green leafy vegetables
All green leafy vegetables like spinach, amaranth, broccoli, fenugreek are rich in Vitamin K and Nitrites which help to keep arteries clean and the fiber content in these veges add on the extra benefit by keeping blood cholesterol levels under control. Many studies have shown that an increase in Green leafy vegetable intake has reduced the rate of coronary heart disease in both the genders by 16%.
2. Fenugreek seeds
Fenugreek seeds when soaked overnight and consumed empty stomach has shown amazing results in lowering blood cholesterol levels and therefore cleaning the clogged arteries. Rich in soluble fiber and phytochemicals, fenugreek seeds should be used in daily routine for the great health of the heart.
3. Red wine
Red wine in moderation is an excellent source of resveratrol, an antioxidant that helps to protect the artery wall and heart. Resveratrol and catechins are major compounds in red wine that help to protect the heart.
4. Fatty fish like salmon and fish oil
Salmon fish is rich in omega 3 and 6 fatty acids which have protective functions towards the heart and arteries. It helps to control rhythm dysfunction and blood pressure. However healthy choices should be made while cooking like grilling, curries, and salads. If you don’t eat much fish then fish oils like cod liver oil are an excellent source of omega 3 fatty acids that are available under many brand names.
5. Vitamin C
Vitamin C is found in all citrus fruits like lemons, oranges, Indian gooseberry. Also found in moderation in pear, pomegranate, and sweet lime. Including these fruits in daily routine can build good vitamin C levels and its antioxidant properties will protect the heart from free radicles.
6. Olive oil
Regular use of olive oil in salad dressings can show great health benefits for the heart and arteries. Olive oil is a rich source of antioxidants and monounsaturated fatty acids which help to lower the LDL cholesterol and total lipids from the body.
Walnuts are packed with monounsaturated fatty acids, omega 3 fatty acids and plant sterols which protect the artery lining from inflammation and reduce the rate of heart disease. However, it should be used in moderation since they are rich in calorie content.
Almonds are rich in fiber content and again MUFA. Along with this, they are packed with calcium which helps to regulate the heart function well. Almonds can be soaked in water or they can be eaten raw as well.
9. Soy protein
Soy protein available from plant soybean has a good proportion of fiber which aids the clotting of arteries.
Tomatoes are rich in lycopene which is a powerful antioxidant that helps to scavenge the free radicles produced in the body. They are also rich in vitamin C.
11. Sweet potato
They are rich in Vitamin A, C and soluble fiber which keeps the lipids under control and arteries healthy.
Packed with healthy fats called Monounsaturated fatty acids, avocados should be eaten regularly for great heart function.
Berries like strawberries, blueberries, blackberries, raspberries are high in antioxidants that protect the inner lining of the arteries and heart.
Seeds like chia seeds, pumpkin seeds, sunflower seeds, flaxseeds are excellent sources of omega 3 fatty acids, calcium and phosphorus. Also, a good source of fiber and iron protects the heart and arteries from wear and tear.
Garlic contains allicin compounds which have protective function towards heart and arteries. Also, it helps to reduce the inflammation and keeps the blood thin. It helps to reduce the LDL and triglycerides from the blood. Thus has a beneficial effect on the heart.
The inclusion of these amazing foods in a healthy way in daily routine can be very beneficial for the heart and arteries. Not only cardiovascular function but also overall health benefits can be seen by using these foods.
I hope you have enjoyed reading this article, stay fit to stay healthy!!