11 best foods necessary to keep your heart healthy

Obinwannem News 11 best foods necessary to keep your heart healthy

Eating a diet with the right number of calories and amount of fat is an important part ofย taking care of your heart, and some foods are particularly attractive in this regard because of their nutrient profiles.

A healthy diet can be good for your heart as well as your waistline. You can definitely reduce your risk of developing cardiovascular disease by eating certain foods every day.

11 foods that are good for your heart are as follows:

  1. Eatย fishย high inย omega-3s, such as salmon, tuna, mackerel, herring and trout.

2. A handful ofย healthyย nutsย such as almonds or walnuts will satisfy your hunger and help your heart.

3. Berriesย are chock full of heart-healthyย phytonutrientsย and soluble fiber. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt.

4. Seeds. Flaxseedsย contain omega-3 fatty acids, fiber andย phytoestogensย to boost heart health. Take them in ground or milled form to reap the greatest benefit.ย Chia seedsย also provide omega 3, fiber and protein and can be eaten whole.ย 

5. Oatsย areย theย comfort-food nutrient powerhouse.ย Try toasting oats to top yogurt, salads or to add into a trail mix if you are not a fan of them cooked.

6. Legumes. Dried beans and lentils โ€• such as garbanzo, pinto, kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?

7. A 4-ounce glass ofย red wineย (up to two for men and one for women per day) can help improveย good (HDL) cholesterol levels.

8. Soy.ย Add edamame beans or marinatedย tofuย in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.

9. Red, yellow and orangeย veggiesย such as carrots, sweet potatoes, red peppers, tomatoes and acorn squash are packed with carotenoids, fiber and vitamins to help your heart. Green veggies. Popeye was right โ€•ย spinachย packs a punch! So does kale, Swiss chard, collard/mustard greens and bok choy. Use these sandwiches and salads instead of lettuce. Broccoli and asparagus are filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fiber.

10. Fruitsย such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.

11. Dark chocolate:ย is good for your heart health. The higher the percentage of cocoa the better! (The fiber and protein increase with higher cocoa and the sugar decreases). If you are a fan of milk chocolates. start with at least 70% cocoa.

Lolo Ijeoma Njoku Obinwannem News writer/ Nov 11, 2021

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