10 Ridiculously Healthy Foods For Your Heart
Eating well for your heart’s sake doesn’t have to be bland or boring. In fact, buying real “whole” foods costs much less than processed junk and it tastes a lot better too. Read on to see what should be in your diet in order to keep your ticker happy for years to come:
Bursting full of omega-3 fatty acids, salmon helps reduce blood pressure and prevent blood clotting. Try eating two servings a week, which can lower your chances of dying from a heart attack by up to one-third. Alternatively, you can always get your fix of omega-3 fatty acids in the form of dietary supplements.
A serving of crunchy almonds will do wonders for your health and mood. This is because of the amount of vitamin B, E, magnesium and zinc you can benefit from in just a quarter of a cup. In addition, zinc has been proven to help fight stress while vitamin E is an antioxidant which prevents heart disease. Snacking on these are way much better for you than a bag of greasy chips.
Containing heart-healthy anti-inflammatory nutrients such as folate, vitamin C and D, asparagus is also low in calories and great for quick cooking. Try sautéing it with sugar snap peas and mixing with whole wheat pasta, olive oil, lemon juice and pepper. The outcome is an extremely tasty (and healthy) meal!
Beans contain more protein than any other plant food – just one cup provides around a quarter of our recommended daily intake. Their heart-healthy properties include vitamin B, iron and calcium. In addition, beans are a versatile food which can be used in a number of dishes such as soups, stews or chili.
Pretty much every fruit out there is good for you, but blueberries provide that little bit extra. Similar to almonds, their high levels of antioxidants and vitamin C are great for combating stress. They’re also low on calories and sugar, so you can snack on them to your heart’s content (excuse the pun). With the summer season almost here, now is the time to be buying blueberries.
Containing vitamin B and folic acid, broccoli has been shown to help relieve depression, anxiety and stress. Steam it in the microwave; add some lemon juice, olive oil and a sprinkle of red pepper and you’ve got yourself a simple but very tasty dish.
Organic milk has both omega-3 and omega-6, which is believed to lower the risk of heart disease and other related health issues. It should be available at your local grocery store or alternatively, most dairy farms.
Upping your serving of this vegetable will help keep your heart-healthy due to its high levels of lutein, folate, fiber and potassium. The Physicians’ Health Study carried out an experiment where more than 15,000 men without heart disease were examined over 12 years. They found that those who ate at least two and a half servings of veg each day cut their risk of heart disease by 25%, compared to those who didn’t.
Only in recent years have health experts discovered that dark chocolate could be good for our hearts. A study in 2012 found that eating chocolate daily can reduce nonfatal heart attacks and stroke in people who are at high risk of them. Unfortunately, milk chocolate and other candy bars don’t do anything when it comes to protecting your heart.
Soy is thought to help lower cholesterol and because it’s also low in saturated fat, it makes it a good source of lean protein in a heart-healthy diet. Natural sources of soy such as edamame, tempeh or organic silken tofu are the ones you should be looking out for. Avoid processed varieties like soy dogs, which contain a lot of salt and raise blood pressure.
About Matt Lawson Matt Lawson is a UK based sports journalist who covers all the latest football (soccer) news and matches for the Press Association. A keen Newcastle United fan, Matt is usually found either watching or playing the beautiful game.