To lead a healthy life, it is imperative to follow exercise and eating habits. You are what you eat, and your eating habits reflect your health. To be healthy, you also need to keep your heart healthy. Besides avoiding fatty and spicy foods, some foods will benefit your heart if included in your daily diet.
• Red wine – The benefits of red wine are well known. It is full of antioxidants and can increase good cholesterol levels, thus contributing to healthy heart formation. However, it is essential to consume red wine in an adequate amount or have harmful effects.
Flax seeds – Flax seeds are rich in omega-3 fatty acids, fiber, and phytoestrogens and are suitable for the heart. Flax seeds reduce the risk of blood clots, stroke, and irregular heartbeat, as they keep blood pressure and bad cholesterol under control.
Walnuts – Daily consumption of nuts, such as almonds and walnuts, in limited quantities is good for the heart. These nuts are rich in omega-3 fatty acids. Vitamin E, magnesium; the base; Monounsaturated and polyunsaturated fats and heart-friendly phytosterols. These phytosterols lower blood cholesterol levels.
Carrots – Various studies have shown the benefits of carrots for heart health. Carrots rich in carotenoids are effective in preventing cardiovascular disease.
• Dark chocolate – If you like sweets, you can fill it with a healthy milkshake or a hot chocolate drink made with dark chocolate. Prefers dark chocolate with a cocoa content of 70% or higher. It is rich in resveratrol and cocoa phenols, which are known to maintain a healthy heart.
• Tea – Tea is rich in flavonoids, such as polyphenols, and these antioxidants protect blood vessels, lower blood pressure and reduce harmful LDL cholesterol.
Similar to them, there are many heart-healthy foods such as tuna, tofu, papaya, berries, watermelon, brown rice, whole grains, soy milk, spinach, broccoli, sweet potatoes, red peppers, oranges, asparagus, tomatoes, beans, oatmeal, salmon, and the list goes on.
In addition to eating these foods, you should also improve your eating habits. Control the portion size by watching how much you eat. Instead of eating at once, try to eat a few times 4-5 times. This will increase the body’s metabolism and ultimately help you lose those extra pounds. Try to include whole grains in your diets, such as whole wheat flour and pasta made with whole grains instead of refined flour. Whole grains are good sources of fiber and other nutrients that regulate blood pressure and heart health. To lower blood cholesterol and reduce coronary heart disease risk, limit your intake of trans fats and saturated fats. Use olive oil, canola oil, and fat-free unsaturated ghee instead of butter, coconut palm, and cottonseed oil. By following these simple rules, you can have a healthy beating heart.