Food has a significant impact on heart health and can reduce the risk of heart disease. In fact, the foods you eat can affect many properties that are risk factors for heart disease, including blood pressure, triglycerides, inflammation, and cholesterol levels. Small changes to your daily diet can help improve your cardiovascular health and reduce your risk of various diseases. In this article, we’ll discuss some heart-healthy foods you can eat every day to improve your cardiovascular health.
Heart-healthy foods that improve heart health:
1.WALNUT
A few walnut a day can help lower cholesterol. It can also protect against inflammation of the arteries in the heart. Nuts are rich in omega-3 fatty acids, monounsaturated fatty acids, plant sterols and fiber. However, make sure you only eat a few a day as these small pieces are very high in calories.
2. OLIVES
Derived from crushed olives, this oil is a good source of fat. There are many antioxidants that promote heart health. This can protect your blood vessels. Olive oil can lower cholesterol when used in place of saturated fats like butter. Try it with toast, cooked vegetables and salads.
3.ORANGES
Oranges are sweet and juicy, they contain pectin fibers that lower cholesterol levels. They also contain potassium, which helps regulate blood pressure. According to a study, two cups of orange juice a day improves blood vessel health
4.WHOLE GRAINS
The fiber and other nutrients in whole grains help control blood pressure and keep your heart healthy. By consuming simple alternatives to refined grains, you can increase the percentage of whole grains in your heart-healthy diet. Otherwise, be bold and experiment with simple whole grains like farro, quinoa, or barley.
5.LEGUMES
Legumes, also known as legumes or beans, such as Foods such as kidney beans, peas, chickpeas, and lentils can significantly lower levels of low-density lipoprotein (LDL), also known as “bad cholesterol.” They’re also high in protein, fiber, and antioxidant polyphenols, all of which are good for your heart and overall health.
6.GREEN LEAFY VEGETABLES
Leafy green vegetables, which are rich in vitamins, minerals, and antioxidants, include spinach, kale, and kale. They are a particularly good source of vitamin K, which helps protect arteries and promotes healthy blood clotting.They’re also high in dietary nitrates, which have been shown to lower blood pressure, reduce arterial stiffness, and improve the function of the cells that line blood vessels.
7.TOMATOES
Lycopene, a natural plant pigment with powerful antioxidant properties, is abundant in tomatoes. Because oxidative damage and inflammation can contribute to heart disease, antioxidants neutralize dangerous free radicals. Lycopene deficiency is associated with an increased risk of heart attack and stroke.
