Our heart is the most critical muscle in our body. It works real hard to keep us breathing to keep us alive. It ticks 24-7 even when we are relaxing or sleeping and does not even go on a break. Whatever activity you do- walking, jogging, on the threadmill or biking, your heart benefits from every type of activity you choose. Studies show that 80 percent of heart disease is preventable with a healthy lifestyle choices and management of risk factors.
A heart healthy meal from breakfast through dinner (and snacks in between) can help you lead a worry-sick free lifestyle. Add sufficient exercise and you are on the road to enjoy a longer life than others.
Eating the right food with a palatable taste-friendly flavor can be challenging at times but heart-y foods can leave you satisfied without sacrificing your taste buds.
Eat right , live a healthy lifestyle to live longer is a good motto to keep in mind. Deciding to make just a few changes in one’s lifestyle can result with many good things for our overall health. There are other ways to lower heart disease risk which include quitting smoking, controlling cholesterol, eating better, managing blood pressure, losing weight, and reducing blood sugar..
A recent study found that four harmful habitual practices- chain smoking, too much alcohol consumption, not exercising, and not eating enough fruits and veggies—can push you into a premature trip six feet under.
10 Best Foods for a Healthy Heart.
1. Oatmeal
Every beginning of the day is always best to start with a steaming bowl of oats. Oats are full of omega-3 fatty acids, folate, and potassium. This fiber-rich super food can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
If you prefer more fiber, choose a coarse or steel-cut oats over instant varieties and then top your bowl off with a potassium- rich banana for another 4 grams of fiber.
2. Berries
The berry family of fruits like blueberries, raspberries and strawberries are great for vascular health and are full of anti-inflammatories which help reduce the risk of heart disease and cancer.
3. Avocado
Avocados are just awesome food. Just add a bit of avocado to a sandwich or spinach salad to add the heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. Avocados allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health.
4. Spinach
Now we know why Popeye loves spinach. Spinach can help keep your ticker in top shape courtesy of its army of lutein, folate, potassium, and fiber.
Men who ate at least two-and-a-half servings of vegetables each day resulted to a cut in their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%. Consuming more servings of any veggies is sure to give your heart a boost and keep you healthy
5. Flaxseed
A little sprinkling of flaxseed can go a long way for your heart because of its omega-3 and omega-6 fatty acids. Topping a bowl of oatmeal or whole-grain cereal with a sprinkle of ground flaxseed for the superb heart-healthy breakfast will surely make your morning an energy filled one.
6. Olive Oil
Olive oil’s monounsaturated fats help lowers bad LDL cholesterol and reduces your risk of developing heart disease. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.
7. Nuts
Nuts increases fiber in the diet. Walnuts are full of omega-3 fatty acids and along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. They are a great source of healthy fat.
8. Legumes
Fill up and enjoy on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.
9. Salmon
Salmon is super-rich in omega-3 fatty acids and can effectively reduce blood pressure and help prevent clotting. Just two servings per week, may reduce your risk of dying of a heart attack by up to one-third.
"Salmon contains a very powerful antioxidant- carotenoid astaxanthin. Remember to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.
Other oily fish such as herring, mackerel, tuna, and sardines will give your heart the same boost.
10. Soy
Soy is a great source of lean protein as it is low in saturated fat and beneficial for a healthy heart diet.
Natural sources of soy are edamame, tempeh, or organic silken tofu. Soy milk can also be a great addition to a bowl of oatmeal or whole-grain cereal. Watch out for the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.
Keep in mind that the heart does not discriminate whether you’re a man, woman, young or old. The heart is an equal opportunity buzz kill. Only you have the power to improve the odds of living long and well. Taking care of one’s health can go a long way of enjoying life with our family and friends.
