What is the best heart-healthy diet?
Your heart is a barrier machine. To make it function in a high form, you need to give it a heart-healthy diet. It means that you must have to pick up a heart-healthy diet. Some nutrients offer the best benefits to the heart, but the question is “how to choose them?”
If we talk about the US, about 1/10 Americans are being diagnosed with heart disease. By choosing the right heart-healthy diet can reduce your risk of diseases, including cardiac disease, which can cause stroke and heart attacks.
Here in this article, you will get the best heart healthy diet to protect your heart and blood vessels. To make these foods part of their daily diet, as these important nutrients keep your heart beating at its best.
List of Heart-healthy foods
Oatmeal – Heart-healthy diet
Oatmeal is a delicious breakfast, and this is an additional source of Omega-3 fatty acids. Moreover, this is rich in fiber and offers 4 grams in each cup of serving. It also contains nutrients such as iron, magnesium, and potassium. This can be a filling breakfast, and you can even top it with fresh berries to make it a more heart-healthy diet.
Ground flaxseeds – Heart-healthy diet
Ground flaxseeds as a heart-healthy diet are also rich in soluble and insoluble fibers and omega-3. It contains the highest sources of Lignans, which include features of both anti-oxidant and estrogen plants.
It is easy to add the ground flaxseeds to your diet and you can usually mix them in any of your diet meals. You can sprinkle it on top of low-fat yogurt, on your breakfast cereal, combine it into your smoothies or mix it into muffins.
Salmon fish – Heart-healthy diet
Salmon is also a rich source of omega-3 fatty acids, which can help to reduce the risk of abnormal heartbeat. It also helps to slightly lower the high blood pressure, decrease the triglyceride levels and also slow down the plaque growth in your arteries.
However, the American Heart Association has recommended 2 servings of omega-3 rich heart-healthy diet per week. Therefore, each serving must contain 3.5 ounces of cooked salmon fish.
Almonds – Heart-healthy diet
Nuts are also known as heart-healthy foods because they also lower cholesterol. However, for being a heart-healthy diet, Almonds can also be a great choice. Because these nuts also contain vitamin E, omega-3 fatty acids, calcium, magnesium, polyunsaturated fats, rich fiber, and heart-favorable monounsaturated.
Kidney beans – Heart-healthy diet
Kidney beans are also considered a good heart-healthy diet because they contain a lot of fiber, magnesium, B-complex vitamins, calcium and niacin, and also omega-3 fatty acids. Uses of kidney beans are versatile; you can add them in salads, stews, or even in soups.
Walnuts – Heart-healthy diet
Walnuts are also a rich source of omega-3 fatty acids and they can provide us good health protection just like other nuts such as almonds. However, walnuts also contain magnesium, vitamin E, fiber, phytosterols, and heart-favorable polyunsaturated and mono-saturated fats. You can add them to your salads or breakfast pancakes as they give a crunchy taste to your meals.
Brown rice – Heart-healthy diet
Brown rice is also a heart-healthy diet and these are tasty as well. They provide our body with fiber, B-complex vitamins, and magnesium. You can make brown rice with some chopped vegetables and this can be a healthy meal as well as a tasty meal. You can also make them as stir-fry, mix them with tofu or kidney beans, and even add them into the soups.
Carrots – Heart-healthy diet
Carrots are known as the best source of carotenes and these can lower the risk of heart attacks and stroke. Being a heart-healthy diet, carrots have a lot of beta-carotene nutrients. You can make snacks with baby carrots and also add crunch to your salads, or you can use them in making pasta, sauces, or even muffins.
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