Heart health is becoming a concern among many individuals today because heart attack is now the leading cause of mortality worldwide. Since February is American Heart Month, it is but right to keep the heart healthy to avoid cardiovascular diseases. There are certain super foods that may be eaten to boost the health of the heart.Heart attack is the leading cause of death for men and women in the United States wherein one in four deaths is caused by it. This can be reversed through proper diet, exercise and lifestyle modifications.Here are some super foods that can promote heart health.
1. Blueberries
Blueberries are packed with antioxidants that help battle free radicals. These antioxidants called anthocyanins have the ability to dilute blood vessels and lower blood pressure. Antioxidants have an important role in preventing heart problems because it can kill free radicals. These free radicals are considered foreign bodies by the body. Hence, macrophages engulf these and can eventually stick along the walls of the vessels causing atherosclerosis or thickening of the arterial walls. Blood will have a hard time passing through the vessels causing high blood pressure.
Even a study reported by Fox News can attest to this because they discovered that one cup of blueberries a day can reduce blood pressure and arterial hardening. It also has little calories that is a good way to kick start your heart health.
2. Tomatoes
Tomatoes have long been linked to heart health. It is an excellent source of potassium, Vitamin C, Vitamin A, fiber, and lycopene. Lycopene is also an antioxidant that helps in lowering blood cholesterol and keeping the veins open for adequate blood flow.
Lycopene can be secreted by the tomatoes if cooked. Having dishes with cooked tomatoes can eventually help boost heart health.
3. Whole Grains
Many physicians are recommending patients to take in more whole grains like oatmeal, brown rice, quinoa, and whole-wheat pasta and bread because they are rich in fiber. People who eat whole grains have a lower risk of heart diseases and attack. They contain antioxidants and phytosterols that help lower heart disease risk.
4. Sardines
Fatty fish is rich in heart-healthy omega-3 fatty acids. Fox News reports that according to studies, eating two or more servings of fish per week is associated with a 30 percent lower risk of developing heart disease. Other fishes contain certain amounts of omega-3 fatty acids but sardines contain the highest amount. The good thing about sardines is that even if they are small, they do not only contain high amounts of omega-3 but contains only small amounts of mercury.
5. Nuts
Nuts are good for the heart because aside from it containing small amounts of calories, they contain minerals, fats and fiber. According to Fox News, research shows that people who eat nuts, such as walnuts, almonds, pistachios, cashews for two to four times a week have a lower risk of heart disease compared to people who eat them less often. Also, they are shown to lower blood cholesterol levels.
6. Beans
Beans are a good source of fiber, antioxidants and minerals. Many experts say that eating half cup of beans everyday could help battle bad cholesterol which can lead to heart problems.
7. Healthy Oils
Healthy oils are good for the heart as recommnended by the American Heart Association. Oils such as canola oil, olive oil, peanut oil, sesame oil and vegetable oils are high in unsaturated fats that can lead to lower cholesterol levels.
