Beats 24/7, nonstop. That’s our heart, one of the most important organs of our body. Because our heart is crucial to our survival, we need to take care of it, love it, and make sure it is healthy and strong. Good news, there are foods that can help make this happen.
APPLES. Loaded with pectin, a soluble fiber, apples may help prevent atherosclerosis, a buildup of fats in the artery walls which causes the narrowing of the blood vessels. Apples are also packed with polyphenols that may help prevent cell damage.
AVOCADO has a natural plant sterol called beta-sitosterol that may help maintain healthy cholesterol level and normal heartbeat. Limit consumption to ½ slice daily.
BERRIES. Delicious, nutritious, and rich in fiber, Vitamin C, and antioxidants such as anthocyanins, berries are proven to help lower high blood pressure and cholesterol while reducing oxidative stress, according to Healthline. Eat 2 cups daily any berry – strawberries, blueberries, blackberries, mulberries.
DARK CHOCOLATE. Go for chocs that contain 70% to 90% cocoa solids as they are loaded with flavanols that help protect the heart and support the production of nitric oxide inside the cell lining of the blood vessels. Dark chocolates help relax the blood vessels and maintain blood flow. Eat only 20 to 30 grams a day.
DARK GREEN LEAFY VEGGIES such as spinach, parsley, kale, lettuce, cabbage that are loaded with nutrients, vitamin K, and phytochemicals that help regulate blood pressure and reduce inflammation. Eat 2 ½ cups twice daily.
FATTY FISH AND FISH OIL. Tuna, salmon, sardines and their fat or oil are full of omega-3 fatty acids that help lower the risk of heart attack and coronary heart disease death. The National Heart Foundation recommends ¼ to ½ kilo per day of fatty fish; 2,000 mg of combined EPA and DHA for fish oil supplements daily, as per Food and Drug Administration.
GARLIC. Highly nutritious, garlic helps to reduce calories in the body. Its extract may also help improve the immune system and heart rate, modulating its rhythm and force of contraction. Recommended dosage for adult is two cloves per day or one 300mg of dried garlic powder tablet.
GREEN TEA. Rich in catechins, green tea helps to repair cell damage and improve blood flow. It also helps to reduce high cholesterol and blood pressure levels and congestive heart failure. Limit green tea intake to 4 cups a day; more than that may cause irregular heartbeat because of its caffeine content.
LEGUMES. Black beans, peanuts, peas, lentils, soybeans are rich in proteins, fiber, micronutrients, and contain quercetin and saponins that help improve the condition of the heart. At zero cholesterol, legumes are loaded with folate, antioxidants, and magnesium that help lower high blood pressure. Limit intake to 20 grams per day.
NUTS and SEEDS. Eating peanuts, almonds, walnuts, and other nuts may help reduce low-density lipoprotein and triglyceride levels that cause plaques in the arteries. Nuts also lower the risk of developing blood clot. One-half cup of unsalted, no-oil nuts a week is recommended. Seeds, on the other hand, are packed with fiber, monounsaturated fats, polyunsaturated fats, alpha-linolenic acid, and vitamins and minerals that help reduce blood sugar and other risk of heart issues. Two tablespoons a day of sunflower, flax, pumpkin, chia, sesame, and other seeds is advised.
OATMEAL. The old-fashioned one, not the instant oatmeal. Rich in folate, potassium, and fatty acids, studies show that 3 servings or more of whole grains, coarse or steel-cut oats every day may help to clear arteries and cardiovascular system. One serving is about ¾ cup.
OLIVE OIL. Loaded with antioxidants, 1 tablespoon of extra virgin olive oil or EVOO contains approximately 13% of daily recommended value of Vitamin E and approximately 9% daily recommended value of Vitamin K. Studies also show that EVOO is anti-inflammatory and good for
vasodilation, the loosening up of lumen or tubular organ of the blood vessels.
RED WINE. Consumed in moderation, the alcohol and substances of red wine called resveratrol may help to prevent hypertension and coronary artery disease, a condition that may lead to heart attack. Wine experts consider pinot noir as the healthiest red wine because it has the highest concentration of resveratrol. The American Heart Association recommends only 1 drink for women and 2 drinks for men per day.
TOFU. Rich in protein, vitamins and minerals, and essential amino acids, tofu contains plant estrogens that may help improve endothelium, the tissue around the blood vessels in the heart. Recommended serving is ¾ cup twice a day. If you are estrogen-sensitive, consult your doctor first.
TOMATOES. With lots of lycopene nutrients, this fruit helps lower high-blood pressure and fatty deposits in the blood vessels. Tomatoes also have potassium, vitamins B and E, and flavonoids that help fight against free radicals. NHS recommends eating.
