Given below is the list of 5 foods good for the heart.
Cardiovascular disease is responsible for nearly one-third of all deaths in the world.
Diet plays an important role in heart health and can have an impact on your risk of developing heart disease as well.
Foods can have an impact on blood pressure, triglyceride levels, cholesterol and inflammation, all of which are risk factors for heart disease.
List of foods good for the heart starts with:
Table of Contents
Green Vegetables
Leavened green vegetables such as spinach, kale, and collard greens, among others, are well-known for their high concentrations of vitamins, minerals, and antioxidants.
The vitamin K content of these foods is particularly high, which helps to protect your arteries while also encouraging proper blood clotting.
Their high dietary nitrate content has also been shown to lower blood pressure, reduce arterial stiffness, and improve the function of the cells that line blood vessels, among other health benefits.
A link between increasing your intake of leafy green vegetables and a lower risk of heart disease has also been discovered in some research studies.
Second on the list of foods good for the heart is:
Whole Grain Cereals
Whole grains are comprised of the grain’s germ, endosperm, and bran, all of which are high in nutrients.
Whole grains include a variety of grains such as whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa, among others.
Whole grains contain more fiber than refined grains, which may aid in the reduction of “bad” LDL cholesterol and the reduction of the risk of developing heart disease.
A number of studies have discovered that increasing the amount of whole grains in your diet can improve your heart health.
Third on the list of foods good for the heart is:
Food good for the heart – Avocados
Avocados are a fantastic source of heart-healthy monounsaturated fats, which have been linked to lower cholesterol levels as well as a lower risk of developing cardiovascular disease.
The effects of three cholesterol-lowering diets on 45 overweight and obese people were investigated in one study, with one of the test groups consuming one avocado per day.
In the avocado group, there were significant reductions in “bad” LDL cholesterol, as well as lower levels of small, dense LDL cholesterol, which are believed to significantly increase the risk of heart disease in the general population.
Another study, which included 17,567 participants, found that those who ate avocados on a regular basis were half as likely as those who did not to have metabolic syndrome.
Fourth on the list of foods good for the heart is:
Fatty fish and fish oil
Fatty fish such as salmon, mackerel, sardines, and tuna are high in omega-3 fatty acids, which have been extensively researched for their heart-health benefits.
In one study, eating salmon three times a week for eight weeks resulted in a significant reduction in diastolic blood pressure in 324 participants.
Another study found that eating fish over a long period of time was associated with lower levels of total cholesterol, blood triglycerides, fasting blood sugar, and systolic blood pressure (the measure of how much blood is in your veins).
Additionally, for every 3.5-ounce (100-gram) reduction in weekly fish consumption, there was a 19 percent increase in the likelihood of having one additional risk factor for heart disease, such as high blood pressure, diabetes, and obesity.
Last on the list of foods good for the heart is:
Food good for the heart – Walnuts
As a source of fiber as well as micronutrients such as magnesium, copper, and manganese, walnuts are highly recommended.
According to research, including a few servings of walnuts in your diet can help to reduce your risk of developing heart disease.
Walnuts can lower “bad” LDL cholesterol by up to 16 percent, lower diastolic blood pressure by 2–3 millimeters of mercury, and reduce oxidative stress and inflammation, according to one review.
According to another study conducted on 365 participants, diets supplemented with walnuts resulted in greater reductions in LDL and total cholesterin levels.
Some studies have also discovered that eating nuts on a regular basis, such as walnuts, is associated with a lower risk of developing heart disease, which is interesting.
Our list of foods good for the heart ends here.
Also, read 7 Best Anti Aging Foods To Eat To Look Younger
