It goes without saying that the heart is the most vital organ of the body. It pumps blood throughout the circulatory system. Blood removes all metabolic wastes in the body and provides nutrients and oxygen.It is therefore, most crucial to keep the heart at the right healthy conditions. This article seeks to give you the top five foods best for your heart and they are as follows.
Studies have shown that apart from blueberries been delicious, they are the richest in antioxidants. Antioxidants reduce greatly the buildup of cholesterol in the arteries. Cholesterol buildups may contribute to cardiovascular diseases or even stroke. Antioxidants also help in neutralizing byproducts of metabolism that may lead to cancer and other diseases. This major health benefit can also be found in black raspberries, red grapes, and black berries. 1 cup of blueberries daily is highly recommended. Fresh, dried, or frozen can be added to muffins or cereals.
Salmon is the best source of omega 3 fatty acids which is the best healthy fat. Like antioxidants, it is believed that omega 3 fatty acid is the fat that greatly reduces the risk of the development of cardiovascular diseases. It lowers the levels of triglycerides which are blood fats that are linked to diabetes and heart diseases. Studies have also shown that omega 3 fatty acids can prevent blood clots. The blood clot is prevented by making platelets less likely to clump and therefore, the blood vessels cannot constrict thus makes the heart less vulnerable to threatening heart rates that are irregular. A serving of between 3 and 6 oz is recommended at least twice a week.
Half a cup of oatmeal contains 130 calories and can it can deliver up to 5 grams of heart healthy fiber. The fiber helps in lowering cholesterol as well as keeping the body at the right weight. Another most important benefit of oatmeal is that it fills one up thus no temptations of taking unhealthy snacks. It also reduces the risk of diabetes.
4. Soy Protein
Soy protein is a perfect alternative of red meat. It is also rich in omega 3 fatty acid, vitamins, protein and is higher in fiber and low in fat. It lowers cholesterol when taken with low fat diet. Studies have shown that fighting cholesterol using food is equal to using medicine.
Spinach is a dark green vegetable that is high in minerals, vitamins and antioxidants. It is also rich in folate which helps in reducing the levels of amino acid homocysteine. Homocysteine is an emerging risk factor of cardiovascular diseases. A daily intake of a cup of this leafy vegetable is recommended.
Living in a good healthy condition and reducing the risk of heart diseases is not limited to the above foods. It is therefore very important to always maintain a good healthy diet. Importance of exercising should be under estimated at any given time. It is recommended that as you increase the intake of the above foods, you should also increase the level of your physical activities by exercising more.