Taking good care of your heart is the most important thing anyone can do. By exercising regularly, controlling stress-levels and not smoking you can drastically reduce your risk for heart and vascular diseases. Another way of lowering your risk for heart diseases is eating a variety of foods that will assist you in maintaining your heart’s health.
Adding these five healthy foods to your diet, could really be beneficial for a healthier heart.
Good examples of fish to eat include salmon, trout, mackerel and herring. These are packed with Omega 3 and 6 which thin your blood and help to lower the blood pressure. This can help protecting your body against heart and vascular diseases. You should eat one serving of steamed, grilled or baked fish at least twice a week. (A serving is roughly the size of your hand.) Stay away from fried fish. It’s bad for your heart since it is filled with unhealthy saturated fats.
Oatmeal can assist in maintaining good heart-health. This wholegrain is packed with vitamin B and E, magnesium, zinc, and manganese. Eating this 6 times or more a week will assist your heart in maintaining its health. It can prevent the build-up of plaque that narrows the vessels through which your blood flows. Plaque and blood clots are the major cause of heart-attacks and strokes. Warning: do not eat pre-packaged “enhanced” oatmeal. It contains lots of added sugars, flavorings, salt, and in some cases, preservatives. This is not healthy at all!
Blueberries are filled with nutrients and flavor, and contain low calories. These berries neutralize free-radical damage to cells due to the high levels of anti-oxidants. Choose blueberries that are firm, have a uniform size and a deep blue color, with a silvery shimmer. Similar properties can be found in red grapes and other “deep colored” fruits. That said: the levels of beneficial nutrients found in blueberries are 30% higher.
These nuts are a great source of Omega-3 amino-acid. They make your blood less likely to clot inside arteries, and cause a heart-attack. Omega-3 also reduces inflammation in the body. This is a key component in the processes that turn cholesterol into artery-clogging plaques. Eating walnuts in moderation is recommended to assist your heart-health.
Red chili peppers have been shown to reduce blood cholesterol, triglyceride levels, and the formation of plaque and blood clots in arteries. Studies show that in cultures where hot pepper is used daily, there is a much lower rate of heart attack, strokes and embolisms than in those who do not. Red chili contains many anti-oxidants. These help your body protect itself against heart and vascular diseases. Furthermore, the capsaicin in peppers helps the body cleanse itself and assists the brain in producing endorphines. (Capsaicin is what makes a pepper hot and spicy) The hotter the chili pepper, the more capsaicin it contains.