15 foods for healthy heart

There are many foods which are suitable for heart or not..  Here we are discussed about 15 foods for healthy heart. A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. ... heart disease, cancer..

1. Oatmeal :

It's a heart healthy choice for breakfast.

Benefits :

•It's known to be rich in omega-3 fatty acids.

•It contains minerals like potassium, calcium, magnesium as well as soluble fibre.

oats can help you lose weight. The reason is, unlike other refined carbs, oats digest slowly, are packed with fiber and have little impact on your blood sugar. ... Generally, all oats are healthy and can help you lose weight, as long as they are minimally processed. Avoid “instant” oatmeal.

However, there's an even better alternative to eating regular cooked oatmeal that everyone should try- raw, soaked oats. ... But some people find oats especially hard to digest, even when gluten-free oats are eaten, and when no funny additives are included.

2. Red Wine:

Red wine is good for heart.

Benefits:

•It increases the level of good or HDL cholesterol level in the system.

•Cancer prevention properties are found in red wine.

•It's advisable that a glass of red wine can be drunk each day but not more.

Merlot, a medium-bodied wine, is made from blue-colored grapes. Red wines with more of a dry flavor profile, like cabernets, boast higher levels of flavonoids—an antioxidant that's been shown to promote healthy cholesterol levels and help prevent coronary heart disease.

Red Wine Should Be Served Cool — 60 to 70 degrees. The most common misconception with red wine is that it is ideal to serve it at room temperature, when in fact serving it cool is the best way to enjoy it. To cool red down to its proper temperature, we like to place it in the fridge an hour before serving it.

3. Black beans:

Black beans is consist of highly protein.

Benefits:

•Black beans offer many useful nutrition which makes it good for the heart.

•Black beans are rich in omega -3 fatty acids, soluble fibre, vitamin B.

•Black beans contain magnesium, calcium and other minerals.

• It provide protein without the Bad cholesterol.

•It can be used as part of the gravy dish or boiled as a side dish.

•It can be added to specially soup and salad.

The Benefits of Beans and Legumes. ... Beans are high in minerals and fiber without the saturated fat found in some animal proteins. Eating beans as part of a heart healthy diet and lifestyle may help improve your blood cholesterol, a leading cause of heart disease.

The Benefits of Beans and Legumes. ... Beans are high in minerals and fiber without the saturated fat found in some animal proteins. Eating beans as part of a heart healthy diet and lifestyle may help improve your blood cholesterol, a leading cause of heart.

You can enjoy them hot or cold. Like most legumes, canned black beans are loaded with dietary fiber, an essential key to good health (and good blood serum cholesterol numbers). ... But that's not all: black beans are loaded with protein, folate, magnesium and antioxidants — about 10 times the antioxidants of oranges!

4. Dark chocolate:

If you have sweet tooth, that's constrained due to food restrictions. You can eat dark chocolate regularly. It has much nutrition value.

Benefits :

•Cocoa makes the chocolate good for health.

• The flavonoid present in the cocoa reduce the blood pressure.

• Blood flow to heart is improved.

• The damage caused by the radicals is reduced.

•A small piece of dark chocolate everyday is good for heart.

One study from 2010 showed that a small dose of dark chocolate could decrease your risk of heart attack and stroke by nearly 40 percent. But it matters what type of dark chocolate you nibble on. For the heart health benefits, reach for at least 70 percent cacao, which is fairly bitter without the added fat and sugar.

Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet. Studies show that dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.

5. Walnuts:

Walnuts have fatty acids and nutritional value which are good for heart.

Benefits:

•Walnuts contain omega-3 fatty acids, fiber,magnesium, Vitamin E and poly unsaturated fat that promote a healthy heart.

•One will able to reduce the risk of cholesterol.

• Walnuts are added to cakes,  muffins, cookies, pastas. This is the best way to taste the nuts and get the benefits of nuts.

Walnuts are loaded with antioxidants, which help protect your body from cellular damage, heart disease, cancer, and premature aging. They are also rich in omega-3 fatty acids, which is extremely good for your body. A healthy serving size is about 1 to 2 walnuts, per day.

6. Chia seeds:

Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.

These seeds provide such nutrients as well as minimal calories.

Benefits:

•Plaque build up is reduced as well.

•Blood pressure and triglycerides are reduced.

•Chia seeds help reduce bad cholesterol.

Dry chia seeds can also be added whole or ground to smoothies and juices, mixed into yogurt or oatmeal, or sprinkled on top of a salad. If you're adding the seeds to a drink or a "wet" dish like oatmeal, they'll swell up slightly while you eat, but they'll retain a slight crunch.

7. Salmon fish:

Among the fishes that one can consume,  Salmon fish is good for heart.

Benefits:

• There is a large amount of omega-3 like DHA and EPA which makes a heart healthy.

•These fatty acids helps to reduce the blood pressure and keep away blood clotting risk.

Eating salmon or other omega-rich fish twice weekly. Although seafood is often contaminated, salmon is a low-mercury choice. Therefore, Consumer Reports deems it safe to eat salmon every day -- unlike swordfish and fresh tuna, which have dangerous mercury levels.

8. Extra Virgin olive oil:

Extra virgin olive oil of the olive is made up of first press of the olive. It offers
great benefit for the heart.

Benefits:

• It consists of antioxidants like polyphenol.

• It can be used as the medium for cooking, in salad as well as bread.

•It has been seen that the regular consumption of the extra virgin olive oil will help to low cholesterol and protect the blood vessels.

• There are unsaturated fats in the oil which makes the heart healthy.

In short, the US FDA's statement, "Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.

9. Tofu:

If you don't like animal meat then you should try Tofu. It'll give you many benefits.

Benefits:

•Tofu is rich in potassium, magnesium, calcium.

•You can enjoy it by slicing it,  marinating and grilling it.

Meat has far more fat than tofu, and some processed meats such as sausages can have more fat than actual protein. ... Comparing tofu to meat may not give the dish its due justice, because tofu is incredibly nutritious on its own. For example, tofu contains the 9 essential amino acids that you can't make on your own.

A whole cup of tofu contains 56 mg of isoflavones. ..What I would suggest is don't eat tofu every day and never eat processed soy products,Eating veggie burgers or a whole big bag of edamame is bad; including unprocessed tofu twice a week in a stir-fry is not bad.

10. Blue berries :

Blue berries have beneficial properties that helps One to make heart healthy.

Benefits:

• Other such vitamin and minerals are potassium, magnesium,  calcium, Vitamin C,  fiber.

•All other nutrients are good for health. Blueberries are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants (notably anthocyanins). Valued for its high levels of antioxidants, some nutritionists believe that if you make only one change to your diet, it should be to add blueberries.

Blueberries, an Antioxidant Superfood. Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

11. Peppers:

Red, yellow and green varieties are good for health.Potassium, another mineral in black pepper, helps improve your stomach's ability to digest foods and promotes intestinal health. Because black pepper is a carminative, it discourages intestinal gas from forming, and as a bonus, the outer layer of the peppercorn aids in the break-down of fat cells.

Benefits:

•Peppers contain vitamin and minerals like B-complex, potassium.

•Peppers can be used in every meal. It can be used in boiled form in the cooking dish or may be in Salad as raw form.

Eat the most spicy food have much lower incidence of heart attack and stroke. Potential reasons: Chili peppers can reduce the damaging effects of LDL (bad cholesterol) and capsaicin may fight inflammation, which has been flagged as a risk factor for heart issues.

12. Flaxseed:

Flaxseed can be added to different meals to get nutritional benefits.

Benefits:

•Flaxseed are rich in omega-3 fatty acids.

•These are rich in fiber.

Flaxseeds are added to cereals, cookies, cakes, muffins, salads.

However, it's just fine to eat the seeds raw. ... The high amounts of oil in raw flax mean that the seeds can go rancid, especially after they're ground, so it's helpful to store them in the fridge. Sprinkle raw, ground flax seeds on cereal or granola, bake them into cookies and bars, or eat them as a salad topping.

These reductions in cholesterol are related to a one to 18 percent decrease in heart disease risk. To achieve the maximum heart health benefits, it is recommended that we consume 5 tablespoons (40 g) of ground whole flaxseed over three eating occasions in the day.

13. Oranges :

Oranges are known to be good for heart.

•Vitamin C makes the fruit good for heart.

• Blood pressure is controlled as well as it protects the blood vessels.

•One can increase the nutrional value by using lime juice on it.

•One can like it as a fruit and as juice.

One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day. According to the American Heart Association (AHA), eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women.

14. Whole grains:

People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium).

Benefits:

•Whole grains like brown rice are reach in vitamin B, vitamin E, fiber.

•Whole grains are reach in iron.

•Whole grains help to reduce cholesterol levels and heart troubles.

15. Alcohol:

Drinking alcohol is good for heart.

Benefits:

•It's advisable only two pegs alcohol is good for men while only peg is for women.
Drink Liquor Neat or On the Rocks, Avoid Mixers. Straight liquor, though not so tasty, is healthiest if served neat (alone and meant to be sipped) or on the rocks (with a little ice). That means vodka, gin, whiskey, and scotch are all fair game. It's the clearer types of alcohol, however, that go easier on the body.

SAMHSA defines heavy alcohol use as binge drinking on 5 or more days in the past month. NIAAA's Definition of Drinking at Low Risk for Developing Alcohol Use Disorder (AUD): For women, low-risk drinking is defined as no more than 3 drinks on any single day and no more than 7 drinks per week.

Eat healthy stay healthy!!