QUICK BITES
- You need to feed your heart the right kind of foods to keep it healthy
- Eating foods rich in omega-3 fatty acids can reduce the risk of heart disease
- Eat more vitamins E and C to lower the risk of a heart attack
What you eat is directly proportionate to how healthy you are. Whatever you eat affects your body parts as well, including your heart. Heart is an important organ that requires numerous nutrients to be healthy. You need to feed your heart the right kind of foods to keep it healthy and to function properly.
There are a variety of nutrients that will help you keep your heart healthy if consumed in a proper way. Here are 6 categories of foods that you should inculcate in your diet to keep your heart healthy and fit.
Omega-3 Fatty Acids
According to the American Heart Association, people should eat fish rich in omega-3 fatty acids to reduce the risk of developing heart disease. Fish contains unsaturated fatty acids, which may keep your cholesterol levels in check. Omega-3 fatty acids also prevent the blood vessels from damage by reducing inflammation in your body. Fatty fish such as salmon, mackerel, tuna and sardines are the best sources of omega-3 fatty acids.
Vitamins
To reduce the risk of heart disease, you need to consume more vitamins E and C than you do in your daily diet. Vitamin D is also an important source that will keep heart diseases at bay. The easiest way to get the utmost vitamin D is from the sun. Papaya, citrus, broccoli and green vegetables are some of the good sources of vitamin C. You can get vitamin E from bell peppers, asparagus, spinach and turnip greens.
Fibre
Soluble fibre can reduce “bad” cholesterol levels in your system, decreasing your chances of developing heart disease. Also, replacing refined grains with fibre-rich whole grains in your diet can lower the risk of a stroke. It will also keep your blood pressure numbers in check and encourages a healthy weight. Bananas, oranges, grains, legumes and nuts are some fibre-rich foods that you can include in your diet.
Antioxidants
Eating foods with antioxidants in it can help you keep heart diseases at bay. Antioxidants prevent or repair the cell damage that free radicals cause, including the damage to the innermost part of the arteries. They prevent the plaque from accumulating on the walls of the arteries, thus preventing your chances of getting a heart attack. Foods rich in antioxidants include onions, garlic, seafood, whole grains, green vegetables, milk, carrots, seafood, etc.
Magnesium
Foods rich in magnesium can help avoid metabolic syndrome (a condition that leads to heart disease and diabetes). Some foods rich in magnesium include bananas, raisins and almonds. Eating these foods can lower your risk of developing this dangerous syndrome and keep your blood sugar levels in check. It will also lower blood pressure and triglycerides. Some magnesium-rich foods to add to your diet include spinach, kale, legumes, nuts, broccoli, seafood, green beans, bananas and avocados.