Eating healthy food any day will benefit you from various things. Whatever you eat matters when it is about the risk to your heart.
With the holiday season coming, overeating fatty foods, skipping physical activity, and stress can have a negative impact on your heart health and lead to serious complications.
Below are 10 foods perfect for your healthy heart during holidays:
1. Green Vegetables
Leafy green vegetables like spinach, Cabbage, Beet Greens, collard greens etc are rich in vitamins, minerals and antioxidants. Also a prominent source of vitamin K, which helps preserve your arteries. Green vegetables are rich in dietary nitrates that reduce blood pressure, lower arterial stiffness that improve the function of cells lining the blood vessels. It is proven that leafy vegetables lower the risk of heart diseases.
2. Whole Grains
Whole grains consist of rich nutrients parts i.e., germ, endosperm and bran. Common types of whole grains are whole wheat, brown rice, oats, rye, barley etc. Whole grains are rich in fiber and help reduce cholesterol and lower the risk of heart disease. Many studies have determined that whole grains can benefit your heart and lower heart diseases.
Jam-packed and delicious berries like Strawberries, blueberries, blackberries, raspberries etc are high in nutrients that help in keeping your heart healthy. These are also the source of antioxidants like anthocyanins, which guard against the oxidative anxiety and pain that contribute to the increase in the risk of heart disease.
Avocados are a great source of heart-healthy fats, that are associated with decreased levels of cholesterol and a lower chance of heart disease.
Avocados are also rich in potassium and nutrient that is necessary to heart health.
5. Fatty Fish and Fish Oil
Fatty fish like salmon, mackerel, tuna etc are packed with omega-3 fatty acids that have many widely benefits for heart-healthy. It helps to
- Lower cholesterol levels
- Lower blood pressure.
- Decrease triglycerides.
- Slow the growth of plaque in the arteries.
- Decrease the risk of irregular heart rhythm.
- Decrease the possibility of heart attack and stroke.
- Reduce the risk of unexpected cardiac death in people with heart disease.
Walnuts are a high source of fiber and micronutrients like magnesium, copper, manganese etc. They are also high in alpha-linolenic acid (ALA) which is the plant-based omega-3 fatty acid. Walnuts include 2.5 grams of ALA per ounce. Few meals of walnuts in your food can defend against heart disease. It includes good fats like monounsaturated and polyunsaturated fats (PUFAs). Walnuts assist support healthy cholesterol levels and lower blood pressure, which are important risk factors for a heart condition.
Beans include immune starch, which maintains digestion and helpful bacteria in your gut. This can improve heart health by lowering blood levels of triglycerides and cholesterol.
8. Sweet potatoes
Sweet potatoes are considered low on the glycemic index scale, and research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fiber in sweet potatoes is also important. Research suggests that increasing consumption of plant foods, like sweet potatoes, decreases the risk of obesity, diabetes, heart disease, and overall mortality.
9. Brussels sprouts
Brussels sprouts possess high levels of various nutrients and have many health benefits. It can help in reducing the risk of heart diseases.
Apples are rich in fiber, which is very beneficial for your heart. Apples maintain and manage cholesterol. It helps in controlling your weight.