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Top 13 Nourishing Foods for the Heart Health

A healthy heart is maintained by following a healthy diet, doing regular exercises and maintaining healthy habits. A heart healthy diet includes heart nourishing foods. The

top 13 heart nourishing for the heart health

are discussed below in this article. Let us examine them.

Top 13 Nourishing Foods for the Heart Health

  1. Fresh herbs:

    Including fresh herbs in variety of dishes and salads make these heart-healthy particularly when they replace fat, cholesterol and salt. These flavor powerhouses, in addition to berries, nuts and even coffee, forming a global approach for eating heart-wise.

    Tip:

    Some of these beneficial herbs such as safe, oregano, thyme and rosemary contain antioxidants. These herbs help to fight against heart disease, high blood pressure, strokes, diabetes and high cholesterol.

  2. Black beans:

    Tender and mild black beans are packed with the heart-healthy nutrients which include antioxidants, magnesium and folate for lowering B.P. (blood pressure). It also contains fiber which helps to control both blood sugar levels and cholesterol levels.

    Tip:

    One can use canned black beans to the salads and soups as quick additions. Rinse well to remove extra sodium.

  3. Red wine:

    Drinking a little of red wine might be a heart-healthy option. Catechins and Resveratrol are the two antioxidants which may protect the walls of the arteries. Alcohol may also boost the good cholesterol or HDL levels.

    Tip:

    It is good to have only one drink for women and one – two drinks for men, and consult your doctor first. Alcohol might cause some problems for individuals who are taking aspirin and some other medicines. Drinking too much can cause heart problems.

  4. Salmon:

    Salmon is the top heart health food. It is rich in omega-3 fatty acids DHA and EPA. Omega-3s help to lower the risk of developing rhythm disorders, that can lead to cause sudden cardiac death. This sea food also helps to lower blood triglyceride levels and reduces inflammation. AHA (American Heart Association recommends 2 servings of sea food – salmon or other fish (oily fish) a week.

    Tip:

    It is good to bake the salmon with veggies and herbs. Toss the extra cooked salmon in the salads and fish tacos.

  5. Tuna:

    Tuna is another good source of sea food which provide heart-healthy benefits with omega-3 fatty acids. Tuna is much cheaper than salmon. White tuna (Albacore) contains more amount of omega-s than other varieties of tuna. Some of the other sources of omega-3 fatty acids include anchovies, saedines, lake trout, herring and mackerel.

    Tip:

    Grill the tuna steak with lemon and dill, choose tuna fish packed in water only (not in oil).

  6. Olive oil:

    This extra virgin oil is made from first press of the olives and is especially very rich in polyphenols which are heart healthy antioxidants along with monounsaturated fats. When this olive oil replaces the saturated fat (example., butter), it helps to lower the cholesterol levels. Polyphenols also protect blood vessels.

    Tip:

    One can cold-pressed olive oil on cooked veggies and salads.

  7. Walnuts:

    Walnuts are generally packed with fiber, omega-3 fatty acids and monosaturated fats. A handful of walnuts may help lower the cholesterol levels and reduces arteries inflammation. The benefits of walnuts come when you replace it with bad fats like cookies and chips and avoid increasing your calorie intake.

    Tip:

    Walnut oil contains omega-3 fatty acids, thus use it in salad dressings. A handful of walnuts contain about 300 calories.

  8. Almonds:

    Silvered almonds do go well with fish, vegetables, chicken and even desserts. A handful of it along with your healthy meal is a very good option for the heart health. They contain vitamin E, fiber, heart-healthy fats and plant sterols. They help to lower bad cholesterol levels and reduce the risk of developing diabetes.

    Tip:

    Toast them to enhance their mild and creamy flavor.

  9. Edamame:

    Edamame are the green soybeans that are packed with soy protein. They can help to lower the triglyceride levels in the blood. A 1/2-cup of this heart healthy foods has about 9 gms of fiber that lowers cholesterol, which is equal to 4 slices of the whole-wheat bread.

    Tip:

    You can try frozen edamame, just boil and serve them warm in the pod.

  10. Tofu:

    Tofu provides all the heart-healthy fiber, minerals and polyunsaturated fats. Thus, prepare soy protein with tofu instead of the red meat at the dinnertime. You can gain all its heart healthy substituent’s and can also avoid artery-clogging saturated fats.

    Tip:

    Take tofu, chop it, marinate and stir-fry or grill with little oil. Add this tofu to the soups without any added fat.

  11. Sweet potatoes:

    These are the heart healthy food substitute for the white potatoes particularly for diabetic people. They have ample fiber, lycopene and vitamin A and a very low glycemic index and they don’t cause an increase in the blood sugar levels.

    Tip:

    Enhancve this natural sweetness with lime juice and cinnamon, instead of sugar or honey.

  12. Oranges:

    The sweet, juicy orange fruit contains pectin – cholesterol fighting fiber. It also contains potassium which helps to control blood pressure (B.P.). A study has also proven that orange juice helps to improve the function of blood vessels and lowers blood pressure modestly through hesperidin antioxidant.

    Tip:

    A medium-size orange contains 3 grams of fiber and 62 calories on an average.

  13. Swiss chard:

    Swish chard is a dark green-leafy vegetable. It is rich in magnesium and potassium, minerals which help to control blood pressure. Vitamin A, fiber and the antioxidants – zeaxanthin and lutein add to the heart health.

    Tip:

    Serve this green leafy vegetable as a bed for the fish or with grilled meats. Saute wit garlic and oil until wilted and season with pepper and herbs.

The above article discusses about the

top 13 nourishing foods for the heart health

. Some of the other heart nourishing foods include carrots, barley, oatmeal, flaxseed, low-fat yogurt, foods fortified with sterols, coffee, cayenne chili pepper, kosher salt, cherries and blueberries.

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