If you want to boost up the health of your heart and cut down your risk factors for developing gruesome heart ailments and strokes, you need to embrace a healthy lifestyle loaded with a nutrient-rich diet.
A healthy and wholesome diet doesn’t always have to be boring or depriving. You can pack up all your meals, from breakfast to lunch and dinner along with the snacks in between, with essential nutrients and appetizing recipes. We’ve picked out some amazingly satisfying and hearty superfoods that will satiate your appetite and fortify your heart.
Nuts are brimming with fiber, and they are one of the best sources of healthy fats that strengthen the heart and enhance its functioning. Walnuts are incredibly rich sources of heart-healthy omega-3 fatty acids, while macadamia nuts and almonds are packed with polyunsaturated and monounsaturated fats.
Berries, such as strawberries, raspberries and blueberries amongst others, are packed with antioxidants and powerful anti-inflammatory agents, which cut down the risk factors contributing to heart ailments and cancer. Blackberries and blueberries are amazingly healthy for the heart, and all other berries also promote enhanced vascular health. Be sure to munch on a bowl of mixed berries every day for effective results.
Avocados are brimming with monounsaturated fats and countless heart-healthy nutrients, which is why they are excellent at reducing LDL or bad cholesterol levels and increasing good or HDL cholesterol levels.
They are delicious, hearty and extremely healthy for the heart as they encourage the absorption of the carotenoids, particularly lycopene and beta-carotene, which are vital to boost the health of the heart.
Fix yourself a delicious avocado and spinach sandwich, and you can also add these delights to your salads, seafoods and even baked delights.
Lentils, kidney beans, chickpeas and black beans are one of the richest sources of fiber offered by nature. They are also brimming with heart-healthy omega-3 fatty acids, soluble fiber, and calcium.
You can fix yourself a colorful bean salad, or a spicy bowl of hummus perhaps.
A hot and piping bowl filled with oats makes a hearty and energetic breakfast, which will brim up your body with heaps of potassium, fiber, folate and heart-healthy omega-3 fatty acids. Oatmeal is one of the richest sources of appetizing fiber, which cuts down bad or LDL cholesterol levels and prevents the arteries from getting clogged.
Be sure to pick out coarse and steel-cut oats instead or processed and instant varieties as they contain far more fiber and essential nutrients. Fill up your bowl with a banana to give yourself another 4 grams of fiber, or a colorful assortment of dark berries perhaps.
6. Olive Oil
Olive oil is one of the richest source of monounsaturated fats, which allow it to cut down both, bad or LDL cholesterol levels and the risk factors that contribute to the development of heart ailments.
A recent study attempted to examine cardiovascular disease case from all over the world. The results revealed that men in Crete exhibited a predisposition to develop ignited cholesterol levels, however, those who consumed olive oil in their daily diet cut down their risk for heart ailments due to the healthy fats their bodies received.
Be sure to pick out extra virgin or virgin olive oil varieties as they are the least processed and most nutritious varieties. Use olive oil instead of butter, and you can add it to all your baking, frying and grilling recipes. Fix yourself a hearty and healthy meal of shrimp with olive oil and homemade garlic sauce.
Flaxseed is brimming with the incredibly heart-healthy omega-3 and omega-6 fatty acids, along with being packed with fiber. Adding a little flaxseed to your meals, teas and smoothies can exhibit extraordinary benefits for the heart.
You can sprinkle some flaxseed on your bowl of oatmeal or whole-grain cereal to give your heart a healthy boost at breakfast.
Spinach is packed with an incredibly rich nutrient profile, and it boosts powerful amounts of fiber, lutein, potassium and folate. All vegetables are incredibly healthy for the heart, so be sure to eat up as many as you can.
A recent study attempted to examine the lifestyle patterns of individuals who weren’t suffering from heart disease over the span of 12 years. The results revealed that those who devoured at least two and a half servings of vegetables of every day reduced their risk for developing heart disease by 25% as opposed to those who didn’t eat any vegetables whatsoever. Eating more vegetables further cut down the risk by another 17%.
Soy is one of the richest sources of lean protein, along with being extremely low in saturated fats, which makes it an excellent addition for heart-healthy eating and lowering cholesterol levels. Be sure to pick out natural sources of soy, such as organic silken tofu, edamame, and tempeh.
Soy milk is also an incredibly nutritious addition to your breakfast cereals, whole-grain meals, smoothies and oatmeal. However, you need to steer clear of the amount of salt present in the soy varieties you pick.
Certain processed soy varieties, such as soy dogs, are brimming with added sodium, which is highly hazardous for blood pressure.