5 heart-healthy foods to include in your diet
With heart attacks and strokes getting common among young people these days, it's important to take care of your heart by leading a healthy lifestyle. Doctors recommend regular exercise along with a nutritious and balanced diet to maintain a healthy heart. So, ditch unhealthy food items and fill your plates with heart-healthy foods to keep your arteries clear and protect them from damage.
Here is what our expert says
The American Heart Association comes up with updates on dietary guidelines for cardiovascular health frequently. In 2021, guidelines suggest that calorie intake should directly correlate with energy expenditure. AHA advises on increasing the amounts of fresh fruits and vegetables, whole grains in the diet for fiber and phytonutrients. Plant-based proteins, fish, and seafood are considered healthy sources of proteins.
Blueberries
Packed with essential nutrients like vitamin C, and fiber, blueberries are great for boosting your heart health. Antioxidants called anthocyanins in blueberries protect against inflammation and oxidative stress that are responsible for causing various heart ailments. Low in calories, you can add fresh blueberries to your morning cereal or even to your pancakes or waffles for a filling and nutritious breakfast.
Avocados
Avocados are superfoods that are known for lowering your cholesterol levels and preventing heart disease. According to a study, people who consumed one avocado daily had low cholesterol levels, which is responsible for increasing the risk of heart ailments. Avocados are high in potassium and monosaturated fats that are extremely beneficial for your heart health. One avocado contains 975 milligrams of potassium.
Dark chocolate
Regular sweet treats are packed with unhealthy ingredients like butter, sugar, and white flour. So, switch to dark chocolate to satisfy your sweet cravings. High in flavonoids, chocolates help to improve your heart health and lower the risk of strokes and diabetes. According to research, dark chocolate reduces the risk of chest pain or stroke by 11%. But moderation is the keyword here.
Walnuts
High in micronutrients like manganese, magnesium, copper, and loads of fiber, walnuts are great for improving your heart health and reducing cholesterol. Including a few walnuts in your everyday diet can protect against various cardiovascular diseases. As part of a study, 365 participants who consumed walnuts daily experienced a reduction in bad cholesterol as well as total cholesterol in the body.
Green tea
Green tea is a powerful drink that not only helps in weight loss and improved insulin sensitivity, but is also great for lowering your blood pressure levels. Packed with catechins and polyphenols, green tea lowers inflammation, prevents cell damage, and reduces your LDL and total cholesterol levels. Various studies show that consuming green tea for three months straight can lower triglycerides and blood pressure.
