The 7 Best Foods For Heart Health
By Mickey Mehta, Corporate Life Coach
One can say seven steps to heaven, seven colors of the rainbow, seven superfoods for excellence, and seven super specialty foods for excellence in health, healing, and wellness. The term superfoods have come because they bring ultimate vitality in low volumes of their consumption.
Whole grains like millet, buckwheat, steel-cut or rolled oats, quinoa, and brown rice are high in soluble fiber. This fiber type helps to lower cholesterol levels. Furthermore, whole grains have a lower glycemic index, which promotes stable blood sugar levels and reduces the risk of type 2 diabetes, a major precursor to heart disease.
Lentils, legumes, chickpeas, beans, and peas stand out as excellent providers of plant-based protein, dietary fiber, and important minerals. Not only are they low in saturated fat, but they also actively help to lower cholesterol levels.
Nuts and seeds like Almonds, walnuts, peanuts, flaxseeds, hemp, and chia seeds are high in heart-healthy fats, fiber, and plant-based proteins. These nutritional powerhouses help to control LDL (bad) cholesterol levels while maintaining HDL (good) cholesterol levels.
Leafy greens like spinach, moringa leaves, dill, kale, are rich in vitamins, minerals, and fiber. These greens provide antioxidants such as vitamin K, which is important for blood clot management, and nitrates, which help to lower blood pressure by relaxing blood vessels. Similarly, cruciferous vegetables like cauliflower, cabbage, broccoli, contain fiber which help to lower the LDL (bad) cholesterol.
Fruits like berries, which include blueberries, strawberries, raspberries and pomegranate, grapefruit, peaches, plums emerge as powerful heart-health partners due to their high antioxidant content. These antioxidants work tirelessly to counteract oxidative stress and inflammation, both of which play important roles in the development of heart disease. These fruits play an important function in cholesterol management and digestive wellness.
The inclusion of remarkable compounds namely Omega 3 fatty acids in your daily diet helps to lower triglyceride levels and reduce inflammation. It is recommended that you consume some amount of Omega 3 sources like walnuts, flaxseeds, chia seeds, hemp seeds, beans, and edamame daily to receive these benefits.
Extra virgin olive oil, and green and black olives, a staple of the Mediterranean diet, are high in monounsaturated fats and antioxidants. These aid in lowering LDL cholesterol and reducing inflammation.
Green tea is high in antioxidants like catechins and may have heart health advantages. Its polyphenols fight oxidative stress and reduce inflammation. Daily consumption may help decrease LDL cholesterol.
Dark chocolate, of at least 70 percent cocoa content, has heart-health benefits. Its flavonoids help reduce inflammation.