Heart healthy foods are rich in phytonutrients that help our bodies to prevent and repair damaged cells. It is also these heart healthy foods that help us from developing heart diseases. The freshest fruits and vegetables are the best source of heart healthy foods because they clean out the free radicals in our bloodstream thus protecting blood vessels.
The best sources of these heart-protective phytonutrients are usually from beans and legumes, fatty fish, tea and whole grains. But even when on a heart healthy diet it is important to have variety in your dishes to make sure to get all the needed nutrients our body needs.
Top 5 Heart Healthy Foods
It is very important to take good care of your heart. In order to keep your heart healthy, you need to get on regular exercise, avoid vices such as smoking and control your stress. Of course a heart healthy diet is essential too and it must include foods that are good for the heart. The list below shows the top 5 heart healthy foods that you definitely should include in your diet:
· Salmon
Salmon is a cold-water fish that is a very rich source of protein. It is a popular choice if you want to get the heart-healthy omega-3 fatty acids. Eating salmon and other foods that are rich in omega-3 twice a week give lots of health benefits aside from being good for the heart. Lots of people love to eat salmon because it’s easy to cook and is very tasty.
· Soy Protein
It obviously is a good source of protein and is also packed with vitamins, fiber and minerals; all of which are great for a heart-healthy meal. If you think soy protein is already that good, there’s more. It also contains triglycerides which also help in preventing heart diseases.
· Oatmeal
Oatmeal contains oats which has whole grains that are excellent sources of minerals, vitamins and fiber that helps lower cholesterol. A diet that is high in oats helps a person lessen the risk of heart disease because it aids in lowering cholesterol and may also prevent certain types of cancers.
· Spinach
Spinach is one of the best vegetable because it is rich in phytochemicals and is a great source of vitamins and minerals such as folate and iron that are good for fighting diseases and protecting your heart from illnesses.
· Blueberries
This fruit is one of the best foods that helps fight diseases. Blueberries contain anthocyanins which are antioxidants that also give the dark blue color. It also contains vitamin C and fiber that are good for the heart.
Tips on Heart Healthy Foods
Aside from eating heart healthy foods, there also lots of other ways to staying to a heart-healthy diet. People may think that a heart-healthy diet only feeds on bland and tasteless food but the truth is this diet is not that bad as you think as you can still feed on lots of tasty food as long as you remember these tips.
· Keep away from saturated and trans fats
You need to limit your intake of foods that contain saturated and trans-fat. These two are considered to be “bad fats” because it raises bad cholesterol, LDL. Having high amounts of bad cholesterol increases the risk of heart attack and stroke. Learn to research more about foods that contain these in order to avoid them on your diet.
· Take time to read food labels
You need to be savvy when it comes to food labels because you not only read about its contents but get the idea of how the food was prepared. Most snacks we see on grocery aisles claim to have reduced fat but still be careful because they may contain trans-fat, you will find out if this food has it if you read something that says “partially hydrogenated”.
· Be open to the idea of change
Shifting your diet is already hard because you may have to lessen your intake of your favorite food if it happens to be not good for the heart. Because your diet is geared towards living a healthy life, you need to accept change especially when it comes to lifestyle. Aside from eating heart healthy foods you also need to incorporate regular exercise.
In the US alone, heart disease is already the leading cause of death and could also be killing more people from different parts of the world. This disease is very much preventable by getting on a balanced diet and eating foods that are good for the heart or we can simply put it as food that has less saturated fat. Don’t forget to include fruits and vegetables and foods rich in fiber and most importantly doing regular exercises.
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