Heart diseases, along with the conditions associated with them (high blood pressure, high cholesterol blood levels etc.), are some of the most common ailments among individuals from all over the world. So, taking care of your heart, both physically and metaphorically speaking, is critical for your overall wellbeing. As a result, you should always be careful at what you’re eating, because there are numerous food products that can harm the health of your heart. On the other hand, there are also foods that are beneficial for this organ and can save you from numerous diseases.
1. Fresh Herbs
Fresh herbs such as oregano, thyme, rosemary or sage are great condiments that can efficiently replace sugar and salt and make other foods healthy. They are not only filled with various flavors, but they are also beneficial for your health because they contain antioxidants.
2. Red Wine
You’ve probably heard that red wine is beneficial for your heart. Out of all the types of alcohol out there, this one is the healthiest, considering that it comes from natural sources. Red wine contains catechins and resveratrol, two antioxidants that can protect the artery walls. This beverage is also helpful in boosting the “good” cholesterol (HDL).
Specialists recommend you to drink red wine in moderation, meaning maximum 2 glasses per day for men and 1 for women. The excessive consumption of alcohol can be harmful for your heart.
This fish contains DHA and EPA, omega-3 fatty acids that have a miraculous effect for your heart. They can lower the blood pressure and reduce the heart rhythm disorders. Moreover, salmon curbs inflammation and lowers the blood triglycerides. The doctors recommend eating salmon at least two times per week. When baked with the above mentioned herbs, it can be even more efficient.
Another super food containing omega-3s is tuna. The greatest thing about tuna is that it’s more affordable than salmon, so if you’re on a budget, but do want to take advantage of the health benefits of fatty acids, you can opt for this type of fish. If you want to boost your omega-3 intake, you can go for white tuna. Other natural sources of omega-3 fatty acids are anchovies, mackerel, sardines, lake trout and herring.
Even though it is said that fat is not good for your heart, some types of fats can even save your heart, such as those found in walnuts. Eating walnuts every day can ease the inflammation in your arteries and lower the cholesterol. They contain fiber, monounsaturated fats and omega-3s and they can immediately replace bad fats such as cookies and chips.
This juicy and sweet fruit contains potassium and fiber pectin that can lower the blood pressure and controls the cholesterol. It is also beneficial for your blood vessels. An orange usually has only 62 calories and lots of fiber.
Other foods that are beneficial for your heart and can save you from various heart-related conditions are extra virgin olive oil, almonds, tofu, edamame, sweet potatoes, carrots, Swiss chard, oatmeal, low-fat yogurt, flaxseed, blueberries and cherries.