Know how adding these 10 foods to your diet can help you have a good cardiovascular health

By  ,  Onlymyhealth editorial team
Sep 13, 2017
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Quick Bites

  • Tomatoes keep blood vessels open and lower heart disease risk.
  • Nuts keep the lining of your arteries in good shape.
  • Beans are an excellent source of plant-based protein.

The change in the food habits and lifestyle has brought a drastic change in the health of the masses. Instances of heart attacks are on the rise. The good news is that your lifestyle choices can improve the health of your heart. Making simple and smart food choices can help you significantly in terms of heart health.

These 10 heart-healthy foods will help keep your heart good for long.

Fish 

Intake of Omega-3 fatty acids should be encouraged as they help prevent blood clot and hardening of artery walls. Sources are salmon, tuna, mackerel are excellent sources of omega-3 fatty acids.

Tomatoes 

Tomatoes are an excellent source of vitamin C, along with potassium, fibre and vitamin A. Moreover, the antioxidant lycopene helps lower bad cholesterol (LDL) and keep blood vessels open and lower heart disease risk.

Blueberries 

Blueberries contain the antioxidants called anthocyanins that may dilute blood vessels and decrease blood pressure and arterial stiffness, both of the factors that boost heart health.

Whole grains

People who eat whole grains tend to have a lower risk of heart disease than those who don’t, owing to the presence of antioxidants and phytosterols.

Healthy oils

Healthy oils such as canola oil, olive oil, peanut oil, sesame oil and vegetable oil can contribute greatly to your heart health. These are high in unsaturated fats, and can improve your blood cholesterol levels.

Beans

Beans are an excellent source of plant-based protein, which is heart healthy. Soluble fibre, minerals and antioxidants make kidney beans, green beans and black beans excellent for heart.

Nuts 

Nuts are loaded with vitamins, minerals, fibre and heart-healthy fats. Nuts have been known to lower bad (LDL) cholesterol and keep the lining of your arteries in good shape.

Oats 

You can boost your heart health by starting your day with a steaming bowl of oats. These are full of omega-3 fatty acids, folate, and potassium to keep arteries clear and cholesterol in check.

Avocado 

There is no better choice than avocados for heart-healthy fats. These are packed with monounsaturated fat, avocados that can help lower LDL levels. 

Spinach 

Spinach has lutein, folate, potassium, and fibre to keep you heart healthy. A Physicians' Health Study found that those ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25 percent. 

Images: Shutterstock

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