FOODS THAT ARE GOOD FOR YOUR HEART

FOODS THAT ARE GOOD FOR YOUR HEART

 

Keeping the heart healthy and strong is one of the keys to a long and happy life. Most heart diseases are fatal, and they account for one-third of all deaths worldwide.

 

Eating healthy affects your heart health and reduces your chance of getting heart disease.

 

Below are some foods that, when added to your diet, keep your heart healthy.

 

TOMATOES

 

   Tomatoes contain lycopene, a natural pigment and also a powerful antioxidant. Lycopene prevents inflammation and oxidative damage, which can lead to heart disease.

           

     Studies have also shown that eating tomatoes increase levels of good HDL cholesterol in the blood. Good HDL cholesterol removed plaque and excess cholesterol from the arteries, keeping the heart healthy, preventing heart disease and stroke.

 

 

Tomatoes can be added to your diet by adding them to dishes when cooking or a sandwich.

 

 

GARLIC

 

 

 Garlic contains the compound called Allicin. Allicin reduces bad LDL cholesterol in the bloodstream. This reduces blood pressure and high cholesterol levels.

 

  Allicin also prevents stroke and blood clot formation.

 

 Garlic can be added to your diet by grating on your dishes or cooking dishes with them.

 

 

 

BERRIES

 

 

  Berries are a great source of antioxidants like; anthocyanins, flavonoids and resveratrol. These antioxidants prevent inflammation and oxidative stress that lead to coronary diseases.

 

  Berries also control blood pressure and blood clotting.

 

Examples of these berries are; raspberries, blueberries, strawberries and blackberries.

 

Berries can be incorporated into your diet by adding them to a smoothie, yoghurt or oatmeal.

 

 

AVOCADOS

 

  Avocados are rich in healthy monounsaturated salts. These salts reduce cholesterol levels in the bloodstream, thereby reducing the risk of getting heart disease.

 

 Avocados also contain potassium, which is beneficial for the heart.

 

  Several studies have shown that avocados may help reduce blood pressure, prevent stroke and metabolic syndrome.

 

 

WALNUTS

 

 

 Walnuts contain magnesium, manganese, copper, fibre and omega-3 fatty acids. Studies have shown that these micronutrients can; lower blood pressure, reduce bad LDL cholesterol, inflammation and oxidative stress. 

 

LEAFY GREEN VEGETABLES

  

  Leafy greens vegetables are rich in Vitamin K, which protects the arteries and promotes proper blood clotting.

 

  They contain dietary nitrates, which help reduce arterial stiffness, improve the functions of the cells lining the blood vessels and reduce blood pressure.

 

Also, several studies have shown that the higher the intake of leafy green vegetables, the lower the risk of heart disease.

 

Some examples of leafy green vegetables are; collard greens, spinach and kale.

 

As shown above, adding these foods to your diet keeps your heart-healthy and reduces your risk of getting heart diseases.