Superfoods for heart: 3 out of every 10 individuals suffer from abnormal levels of pressure, sugar, triglycerides, and bad cholesterol’s in their blood. Blood pressure rates, cholesterol levels in the blood can be controlled by restricting to some healthy food habits. No, no, it ain’t only the boring, tasteless, boiled food which is referred to by ‘healthy food’. Food, which can help in reducing risks of dangerous diseases, are termed to be as superfoods. This is a message to all those who assume healthy food to be boring; we present to you a list of ten delicious superfoods, which reduce risks of cardiovascular or heart diseases and make way for a healthy heart.
10 Superfoods for heart ensuring great cardiovascular health
For the fish lovers, here’s a health benefit which comes out to be a ‘pro’ from your diet. The golden sautéed oily fish on your platter, served with a pinch of lemon, in hot garlic sauce or brown sugar flavors serve you more than your taste buds. Salmon has secured a place on the list of superfoods, owing to its high nutrient content.
It provides a substantial amount of taurine amino acid and vitamins B12, B6, D, along with selenium, potassium, and biotin. Apart from being a high nutrient valued fish, Salmon provides a pretty good dose of omega-3 fatty acids. Adding this oily fish to your diet, twice a week helps to reduce the levels of blood pressure and also cuts down fat accumulation in your arteries.
Omega-3-fatty acids also help in building up of good cholesterol, high-density lipoprotein, in your body. Thus, healthy arteries and low cholesterol’s the two major health benefits which come with salmon, aids in lessening risks of heart failures and cardiovascular diseases.
Oranges and lemons have rich content of flavanones, which are antioxidants neutralizing the free radicals developed due to fatty or oily diet in our bodies. The high content of pectin fibre makes it a superfood and makes way for a healthy heart as well. Owing to its solubility, pectin fibre absorbs cholesterol and thus prevents piling up of bad cholesterol in the walls of blood vessels.
Apart from this, pectin fibre also neutralizes galectin-3: a protein which is responsible for the gradual scarring of heart tissues leading to congestive heart failure. Consumption of one and a half cups of orange juice helps in reduction levels of triglycerides and increases the good cholesterol (high-density lipoprotein) content.
Orange owes the title of superfood to its potassium content as well, which helps in counterbalancing the salt content in blood, thus keeping blood pressure within controllable limits.
The best way to ladies’ hearts; the name topping the list of favorites of most people, wherein age never could alter the cravings other than imposing a few restrictions- yes, the name is dark chocolate! Apart from securing a place in the diet chart termed ‘healthy’, dark chocolate has also acquired a place in the list of superfoods owing to its high magnesium and cocoa contents.
Consuming one small square of dark chocolate with 60 to 70% of cocoa can effectively reduce the risks of heart attacks. Dark chocolates contain flavonoids, which reduce inflammation. It also aids in the formation of nitric oxide which widens the blood vessels and consequently lessens the risk of blood clotting and increases the blood flow.
Another of the delectable superfoods for a healthy heart is red wine. The content of polyphenols aids in flexibility of blood vessels. One glass of this superfood a day increases levels of good cholesterol and can help in preventing blood clotting.
The inclusion of whole grains in your diet makes you less prone to cardiovascular diseases. Owing to the rich content of fibre, both soluble and insoluble; whole grains like oats and quinoa have secured a place in the list of superfoods. While the soluble fibre directly aids in the reduction of bad cholesterol (low-density lipoprotein) and improves blood flow; insoluble fibre restricts the progression of various cardiovascular diseases.
Quinoa has a high content of protein and minerals, along with all nine essential amino acids which aid in the repair and growth of tissue. Adding three servings of this whole grain, one cup each time, in your daily diet can effectively lead to good blood flow, the flexibility of blood vessels.
Though it has an age-old reputation for being all starchy, excluded from the diet charts of the obese lot; yet the sweet variants, white, pink, red, and purple variants of potatoes help in balancing the blood pressure. The highest nutrient content in a sweet potato lies in its skin. The antioxidant and anti-inflammatory properties of quercetin present in potato skin neutralizes the free radicals developed in our bodies. The rich mineral contents of fibre, potassium, calcium, vitamins B6 and folate are keys to a healthy heart. Find sweet potato nutrition facts.
A high rate of hypertension can be marked in women at their postmenopausal stage. This serves as a basic reason for arterial stiffness and heart attacks. Blueberries owe their purple and red colours to its rich content of anthocyanin. Being a flavonoid, anthocyanin prevents any accumulation on the inner linings of blood vessels, thus improving blood flow and resulting in controlled blood pressure. The antioxidants present in blueberries reduce inflammation and oxidative stress.Adding a cup of blueberries if not daily then thrice a week can give way to a healthy heart.
Almonds, pecans, cashews, and walnuts contain healthy fats like omega-2-fatty acids. The traces of this healthy fat found in high concentrations in nuts, serve as the basic reason for nuts securing a place in the list of superfoods. Omega-3-fatty acids cut down the levels of bad cholesterol (low-density lipoprotein) in blood, in turn preventing clotting of blood as well. Find benefits of cashews.
A couple and a more cups of green tea a day enrich our bodies with antioxidants. The rich contents of polyphenols and catechins help in reducing the risks of cardiovascular diseases. The catechin compound which is the most active component of green tea is EGCG, Epigallocatechin-3-gallate. This active catechin compound prevents damage of cells and also aids to a healthy heart.
Though most of us might be unaware, yet the black, kidney beans are one of the superfoods. Beans own a rich content of soluble fibre, which aids in the reduction of bad cholesterol, low-density lipoprotein, in blood, thus leading to flexible blood vessels and better blood circulation.