12 Best Foods to Improve Heart Health

12 Best Foods to Improve Heart Health

1. Watermelon

If you’re craving for something sweet, watermelon can easily give you your sugar fix. It’s a low-calorie fruit that’s rich in fiber and antioxidants. It’s also packed with lycopene, which has been associated with a reduced risk for heart-related diseases and even cancer. Plus, watermelon contains citrulline, which could enhance the health of your blood vessels.

This compound could even be beneficial for those struggling with diabetes and erectile dysfunction. It doesn’t end there though because watermelons are also rich in vitamins A and C, as well as the minerals potassium and magnesium. This reddish watery fruit is truly good for you in so many ways.

2. Yogurt

Yogurt helps you prevent gum disease and this is important in terms of your heart health because gum problems are linked to an increased risk of heart disease. Aside from this, eating yogurt also means you’re consuming some potent nutrients such as vitamins, fiber, probiotics, and antioxidants.

These are all important for your body to thrive and maintain its health and well-being. Nonetheless, not all yogurts are healthy. The flavored ones are usually loaded with a high amount of sugar. Hence, it’s better to go for the plain ones to avoid harmful ingredients and other additives.

3. Tomatoes

Tomatoes are packed with vitamin C and lycopene, which are two of the most powerful antioxidants. Consumption of foods high in antioxidants on a daily basis can certainly help you fight off free radicals from causing any damage to your body and overall health. For one, Vitamin C can be reliable to shield your cells from any damage.

4. Avocados

This fruit is packed with monounsaturated fats, which is one of the healthy kinds of fat there is. It’s also a great source of potassium, a mineral that can help with blood pressure regulation. Apart from these important nutrients, avocados are even rich in vitamin C, fiber, and carotenoids.

Carotenoids, in particular, have been linked to a reduced risk of fatality from cardiovascular illness. To top it off, it’s also been demonstrated in studies that avocados can help the body in the absorption of antioxidants when consumed with vegetables.

5. Berries

Berries are loaded with antioxidants and they’re also a great choice for snacking to sustain your heart’s wellness. Firstly, berries heighten the body’s good cholesterol (HDL) and reduce the bad cholesterol (LDL) as it decreases your blood pressure. Secondly, berries are a great choice for snacking since they’re fat-free and contains low calories.

Thirdly, it even has nutrients that facilitate bone development and help with the body’s mechanism to convert fat into energy. Eating them every day can help the body a great deal as they fight oxidative stress and inflammation. Lastly, berries also contain polyphenols, which have been demonstrated to augment nitric oxide levels, which is a molecule that promotes relaxation of the blood vessels.

6. Collard greens

Collard greens are low in calories yet they’re high in vitamins A, C, and K. They’re also a great source of folate, manganese, calcium, and fiber, among other essential nutrients. These nourishing components enable your blood clotting functions to work efficiently, aid in the prevention of artery calcification and even help shield your bones from breakage.

In addition, collards have also been shown to attach bile acids to the digestive tract. As a result, your body’s cholesterol level is reduced. Meanwhile, its anti-inflammatory properties make it great for strengthening your heart.

7. Beans

Eating a half cup of beans each day is good enough to protect your heart thanks to the soluble fiber they contain. The fiber attaches to cholesterol and prevents it from being absorbed in the stomach and accumulating to harmful levels. It also has other valuable nutrients that can guarantee heart health, including folate, magnesium, and omega-3 fatty acids.

8. Walnuts

Walnuts are not only an expedient snack option; they’re actually healthy especially for the heart thanks to their antioxidants and omega-3 fats. In fact, eating two ounces per day has been demonstrated to augment the function of the blood vessels, particularly among those who suffer from diabetes. In addition, they can also help in lowering the risk of heart disease.

9. Quinoa

This amazing grain is packed with vegetable protein, which is totally healthier when it comes to taking care of your heart, kidney, and blood pressure than protein you get from red meat. What’s more is that when it comes to fiber content, quinoa has twice the amount of fiber as other kinds of grains. They’re even loaded with antioxidants and monounsaturated fat as well. It’s even gluten-free. Talk about wonder food.

10. Salmon

Numerous studies have found that eating fish on a regular basis every week is linked to a 30 percent reduced risk of having coronary heart disease. One great example is salmon, which has omega-3 fats that can decrease lipid levels that can be detrimental if raised. Omega-3s are also capable of reducing blood pressure and can even avoid unstable heartbeat, while they decrease the incidence of inflammation in the body.

11. Almonds

Snacking on almonds is a great way to protect your heart while also enjoying their taste. In fact, consumption of a couple of almonds daily has been demonstrated to reduce LDL cholesterol. They’re also rich in fiber, vitamin E, and protein, which are vital nutrients to make sure that your heart is protected.

12. Oatmeal

Whole grains are great for your heart and they can also be helpful when it comes to losing weight. The fact that it promotes weight loss is one of the ways it can protect your heart since being overweight or obese can lead to heart-related concerns.