Want a Healthy Heart? Include These 7 Foods for a Healthy Cardiac Diet
No beauty shines brighter than a healthy heart-Parade
This quote is so true. If our heart is not healthy, we can only dream of living a healthy life. Every year, many people die of heart disease. People who get diagnosed with a heart issue, most of them die within five years of diagnosis. Thus, you must keep your heart healthy. Without a properly beating heart, it will not pump blood to other parts of the body. It can lead to other health issues.
That is why it is so essential to keep your heart healthy. There are many ways to do it, and the first thing you can do with ease is change your diet. Several of us eat a diet rich in fat and grease, contributing to heart problems. It is time to switch to a cardiac diet to ensure our heart functions correctly.
So which food is good for the heart? In this blog, we will list down the seven best food for the heart that everyone must eat. Try to include them in your diet while eating your favorite foods in moderation.
7 food good for the heart to include in your diet
1. Fatty fish
Fatty fishes are rich in omega-3 fatty acids. There is numerous research showing how they benefit our heart health. These fishes like tuna or salmon can lower your risk of many heart diseases. Furthermore, they reduce blood sugar and cholesterol levels & may aid in depression, all good for heart health.
Try adding fish oil to your diet if you cannot include more seafood in your cardiac diet.
Which fruit is best for the heart? The answer- Avacado. Yes, this green fruit is rich in monounsaturated fats. They are healthy for your heart. Including it as part of your cardiac diet will ensure lower levels of cholesterol and reduce the risk of heart disease. It is also rich in potassium, which you need to control blood pressure levels. A high blood pressure level can ruin your heart health.
So, do enjoy an avocado whole wheat toast once a week in your breakfast.
3. Whole grains
Which food is best for the heart which you can eat daily? The group is known as whole grains. Most diets have some staple like rice or chapati or bread. When you eat them, ensure they are whole-grain and not refined.
It's because whole grains have bran, germ, and endosperm, making them highly nutritious and good for your heart. Wholegrain includes oats, whole wheat, rye, barley, buckwheat, quinoa seeds, and brown rice. They can protect your heart, so choose them carefully. Do not let multigrain fool you!
Asparagus needs to be part of your cardiac diet. It is rich in folate, which ensures that the quantity of homocysteine, an amino acid, doesn't increase in your heart. It can lead to heart diseases like coronary artery disease.
5. Lentils and legumes
Increase your intake of legumes and lentils, like chickpeas or beans. They are rich in antioxidants, protein, & fiber, making your heart healthy. They can also significantly decrease the number of LDL in your body, leading to a healthier heart.
Who doesn't love berries? Another answer to which fruit is best for the heart? All types of berries- strawberries, blueberries, raspberries, and more are good for your heart. They have antioxidants that can reduce oxidative stress and inflammation in the body leading to heart health.
Seeds like chia seeds or flaxseeds are a good vegan source of omega-3 fatty acids. They also ensure less build-up of plaques in the arteries, thus, contributing to a healthy heart. Start sprinkling them in your morning oatmeal or smoothies.
Lifestyle changes for a healthy heart
Now that you know what food is good for the heart, it is time to look at some other things which can make your heart healthy. Following a cardiac diet is good, but top it off with these other healthy habits for a healthy heart.
We know that eating a cardiac diet, which is rich in fruits and vegetables is necessary for a healthy heart. However, a thing that we often overlook is stress. Some stress is good as it can help us be more productive and resilient. But when stress becomes chronic and unbearable, it can lead to many health problems.
Unchecked stress can lead to chronic mental problems like anxiety and depression. Also, it affects your heart, making it weak and slowing its function of pumping blood to other organs. Thus, it becomes necessary to manage stress through yoga, meditation, journaling, or talking to a therapist.
Take your vitamins and minerals
If your diet does not fulfill the nutrient requirement for your body, take true vitamins and mineral supplements.
Smoking can increase your chances of heart attack and heart disease. Thus, it becomes essential that you do not indulge in smoking, also a leading cause of lung cancer. Also, ensure that second-hand smoke doesn't get you. It means politely asking anyone who is smoking near you to move.
Drinking in moderation can help your heart work better by a lot. Drinking too much will lead to heart problems and increase your risk of a heart attack. Cut your drink by one glass a day for better heart health.
Maintain a healthy weight
Obesity can lead to many diseases, and one of them is heart disease. Ensure you maintain a healthy weight and reach that weight by following a proper diet and workout routine. No crash diets!
Move, walk, or dance! Do any physical activity that makes you move as regularly exercising and staying active is good for your heart.
With these tips, you can reduce your chances of heart disease. What food we eat matters, and when you provide your body with food good for the heart, it will live more and do its function properly. A healthy heart is necessary for a healthy life, and this cardiac diet with other subtle life changes can help you achieve this.