Heart disease is one of the worst things that you can get. Whether you have one now or you know that you are vulnerable because of your genes, one of the best things that you can do is change your diet.
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Do not worry – you do not have to limit yourself too much when it comes to eating healthy for a healthy heart. To help you get started, here is a list of foods that you should incorporate into your diet for a healthy heart. Some of them may surprise you!
Red wine
It turns out you do not have to really give up drinking when it comes to maintaining a healthy heart. You can still drink red wine – but in moderation. Red wine has resveratrol, which lowers blood pressure and reduces cholesterol.
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The recommended daily intake for women is one glass a day and two glasses for men. But take note that this is only best for those who are still maintaining a healthy heart. If you already have heart problems, it is best to stay away from any type of alcohol.
Salmon
Salmon has a lot of omega-3 fatty acids and other nutrients that help combat heart disease. Salmon also helps loosen up blood vessels, lower triglyceride levels, and prevent blood clots.
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The healthiest ways to consume salmon are steaming, roasting, baking, grilling, poaching, and pan-frying or searing. The best way to preserve nutrients is when you steam and poach the salmon.
Dark chocolate
Dark chocolate is rich in flavonoids that help lower the risk of heart disease. It is also packed with disease-fighting antioxidants that help lower blood pressure. Dark chocolate has high magnesium content, which can help regulate your cardiovascular system.
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Take note that dark chocolate should not be loaded with saturated fat or sugar for you to take advantage of its health benefits. Choose brands that are at least 70% cacao. And remember not to overconsume – just eat a small portion or a square or two each day.
Chicken
Chicken is a very versatile protein source and it is good for a heart-healthy diet. The key is to know how to prepare and cook them so that you end up with a healthy meal. It is best to stick with chicken breast, since this is the healthiest cut.
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The best way to cook chicken for health benefits is to bake it in the oven with a couple of vegetables. A common recommendation is to put the breasts in a baking pan, rub some olive oil on them, then surround the chicken with garlic, lemon, and other vegetables.
Green tea
It always pays to go green – even when it comes to your heart. Drinking green tea regularly can help you maintain a healthy heart. This drink is not only good for your health but it is loaded with a lot of benefits that affect your overall health.
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Drinking a warm comforting cup of green tea is not only healthy but it is also relaxing and calming. Researchers recommend to people who want to benefit from the heart-boosting properties of green tea consume one to three cups per day.
Mackerel
This oily fish is rich in omega-3 fatty acids and antioxidants that not only help lower the risk of cardiovascular ailments but also cancer. Omega-3 are good fats that reduce cholesterol in your body and lower your blood pressure.
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Mackerels are recognized to be one of the healthiest fish that can be consumed. Mackerel has a firm texture like tuna, so it can be cooked without falling apart. You can grill or poach it. Also, you can use it as a substitute for chicken in other recipes.
Coffee
It is a common misconception that people with heart disease or those vulnerable to it should avoid coffee. This is because it causes heart palpitations. But that is far from the truth. In fact, coffee happens to do wonders for the heart.
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According to the American College of Cardiology, drinking two to three cups of coffee a day helps lower the risks of coronary heart disease, heart failure, arrhythmias, and stroke. It does not matter what type of coffee you take as long as you consume it moderately.
Oatmeal
Oatmeal has a lot of heart-healthy benefits like lowering cholesterol and encouraging weight loss. It is packed with a lot of vitamins, minerals, antioxidants, and fiber that support your overall health as well.
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Oatmeal is very flexible because you can add any toppings to it. But the healthiest way to eat oatmeal is to cook it in milk, then add fresh fruit as a topping. The milk will give extra protein and the fruit acts as a natural flavor and sweetener.
Chickpeas
Chickpeas are packed with cardiovascular nutrition like fiber, potassium, and vitamins. Its high fiber content helps your gut health. It also helps lower your cholesterol, which lowers your risk of getting heart disease.
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The best thing about it is that it is easy to incorporate into a lot of dishes. Just add them to your soup, salad, or pasta. You can also roast them with some avocado oil and add plain sea salt if you want a crunchy snack.
Extra virgin olive oil
Extra virgin olive oil has been found to help reduce the risks of heart disease. It is packed with antioxidants that can protect your red blood cells from cell damage that could lead to stroke, heart disease, and heart attacks.
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Extra virgin olive oil can’t be heated to high temperatures like other oils. So, it is best to use extra virgin olive oil as a drizzle on roasted vegetables or as a salad dressing. You can use it for cooking as long as it involves a lower heat method.
Garlic
This kitchen staple can do wonders for your heart. Garlic can help regulate your cholesterol and lower your blood pressure. The best thing about it is that there are a lot of ways for you to enjoy garlic so you will have no problem adding this to your diet.
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If you are currently having heart problems, it is recommended that you start the day by consuming two raw garlic cloves on an empty stomach. This will help reduce the risk of heart attacks, stroke, and atherosclerosis.
Apples
The common saying, “an apple a day keeps the doctor away” actually has some truth to it. Apples are packed with antioxidants, minerals, and vitamins. Consuming them regularly can help bring down your blood pressure and lower the risk of getting heart ailments.
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Eating one medium-sized apple a day is enough for you to get the benefits of lower blood pressure, lower cholesterol, and anti-inflammation. Plus, if you eat them unpeeled, they become a good source of polyphenols and fiber, which benefits cardiovascular health.
Oranges
Everybody loves oranges because they are a great thirst quencher. They are not only good for hydration but oranges are also a good source of fiber and potassium, which are necessary to maintain a healthy heart.
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Other nutrients and plant compounds found in oranges that can boost your heart’s health are vitamin C, carotenoids, and flavonoids. You should consume one orange every day or if you prefer drinking orange juice, make sure that it is made fresh.
Ginger
Ginger has been used since ancient times in Ayurvedic, Chinese, and Indonesian medicine. Researchers have found that ginger can play an important role for those who want to maintain a healthy heart.
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Ginger is found to lower the risk of cardiovascular disease, coronary heart disease, and high blood pressure. It can be used fresh, powdered, dried, juice, or oil. We are sure you will not have a hard time incorporating ginger into your diet.
Cranberries
Cranberries are not only delicious but they are also packed with nutrients and antioxidants. Aside from helping you lower your risk for heart disease, it also helps prevent UTIs, stomach ulcers, gum disease, and cancer.
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A recent clinical study published on March 2022 proved that eating cranberries every day for a month improves cardiovascular function significantly. But take note to consume a moderate amount only. Excessive consumption of cranberries can upset your stomach.
Red chili peppers
Studies show that people who have chili peppers in their diet regularly have a lower risk of dying from heart disease. Red chili pepper also lowers your risk of getting cancer as well. So, overall, it is something you should consume for longevity.
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This is all thanks to the capsaicin that chili peppers have. Capsaicin is responsible for making the peppers hot. Capsaicin helps lower cholesterol and blood pressure. Add this to your diet regularly but do it in moderate servings.
Avocados
Avocados are a rich source of nutrients, potassium, antioxidants, and monounsaturated fatty acids. This fruit will not just improve your cardiovascular health but it will also help you fight off obesity.
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According to the Journal of the American Heart Association, having one avocado per week can lower the risk of coronary heart disease by 21%. Eat the avocado as is, and spread it on your toast. or mash it. There are a lot of ways to incorporate avocadoes into your diet.
Kidney beans
Kidney beans have a high content of dietary fiber and complex carbohydrates that greatly lowers the cholesterol levels in the blood. It is also good for diabetics by keeping the body’s sugar content well-balanced.
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The beans alone have a mild taste when you boil them but if you add them to your meals, they can easily absorb any seasoning and flavor that they are cooked in. This is why they are the perfect addition to boost the health benefits of stews and soup.
Pomegranates
Pomegranates can boost cardiovascular health. It is packed with antioxidants that are useful in fighting off heart ailments. They are rich in vitamins, minerals, and fiber, which are also helpful when it comes to maintaining a healthy heart.
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Aside from being good for your heart, pomegranates also help fight diabetes, prostate cancer, and Alzheimer’s. It is easy to add pomegranates to your diet. You can add them to your shakes, smoothies, and salads.
Broccoli
Nutrition Research conducted a study that concluded eating steamed broccoli regularly helps lower the risk of heart ailments. This is because it reduces the thickness of the carotid artery blood vessel and also lowers the amount of bad cholesterol in the body.
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Take note that salt-cooking broccoli for too long can destroy and break down its healthy properties. The best way to consume it is raw or steamed. If you steam the broccoli, do it for just three to two minutes.
Flax seeds
Omega-3 fatty acids are important in the battle against health diseases but what if you do not like eating nuts or fish? Eat flax seeds! Flax seeds are loaded with antioxidants, nutrients, and estrogen and all these elements promote good cardiovascular health.
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There is no specific recommendation when it comes to the intake of flaxseed. But generally, one to two tablespoons per day is considered to be a healthy amount. You can add flaxseed to your cereal, sandwich, or yogurt, or bake them into your cookies, bread, and muffins.
Blueberries
Blueberries are high in soluble fiber, which is very helpful when it comes to managing your cholesterol and helps your gut remove bile. Aside from reducing the risks of heart ailments, blueberries also help reduce the risks of obesity and diabetes.
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Blueberries are tasty and it only takes a cup a day to reduce the risk factors for heart ailments. The healthiest way to consume blueberries is to eat them as is. But you can also add them to your smoothie, pancake, yogurt, and salad.
Kale
This member of the cabbage family is extremely good for the heart. Kale comes with nutrients like fiber, calcium, potassium, and folate that help maintain a healthy heart. It is also great for lowering cholesterol, which reduces the risk of heart disease.
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The best way to consume kale for its nutrient content is to eat them raw. If you want to cook it, studies show that the best way to consume kale is to steam it since steaming retains the most amount of its minerals and antioxidants.
Grapefruit
Grapefruit can help keep your heart in check because it is packed with fiber, lycopene, choline, and potassium. Grapefruit is also packed with phytochemicals, which are natural plant compounds that can help fight heart disease and lower the risks of getting a stroke.
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Grapefruit boosts the immune system, helps promote weight loss, reduces insulin resistance, reduces the formation of kidney stones, and many more. Also, this citrus fruit has a high water content so it helps keep you hydrated.
Carrots
Carrots do not only improve your vision, they can do a lot for your heart as well. Carrots are packed with vitamins and nutrients that help fight off cancer and improve bone health. The potassium maintains good blood pressure and the fiber helps you watch your weight.
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Raw or steamed carrots have the most nutritional value when it comes to consumption. Other options are boiled, roasted, or adding them as additional ingredients for soups and stews.
Kiwi
This fruit that comes in a fuzzy shell is loaded with vitamins. Kiwi is an excellent source of magnesium, potassium, copper, and polyphenols. All these amazing properties help maintain a healthy heart, protect your cardiovascular system, and prevent blood clots.
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There are a lot of ways to enjoy kiwi. You can eat it as is by cutting it in half and scooping out the fruit with a spoon. You can also add it to your smoothies and lemonade. You can also create a fruit salad with kiwi by adding other sliced fruits like bananas or grapes.
Chia seeds
Chia seeds have been popular recently as a super food. Chia seeds are great in maintaining good cardiovascular health if you consume it regularly. Chia seeds is rich in quercetin, which helps reduce the risk of developing a lot of ailments.
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Chia seeds are easy to incorporate into any meal or drink. You can sprinkle a few teaspoons on your cereal, oatmeal, yogurt, salad, soup, or stew. You can also use it for salad dressings, marinades, and sauces.
Eggplant
Eggplant has a high fiber content, so it is great for any heart-healthy diet. It is packed with nutrients, minerals, and vitamins as well that benefit not only your heart but also your overall health.
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Although we are used to reading from this list that things are better eaten raw, this is not the case for eggplants. Eating raw eggplant can upset your stomach. So, it is actually healthier to cook it.
Apple cider vinegar
Apple cider vinegar is effective in lowering your cholesterol level, triglyceride levels, and blood pressure. A Harvard study discovered that women who ate salad dressings with apple cider vinegar had a lower risk of getting heart ailments.
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Apple cider vinegar can liven up your salad, marinades, sauces, and stews. You can also dilute a few teaspoons in hot or cold water and then drink it before a meal or before you go to bed. It is recommended that you consume no more than two tablespoons per day.
Brown rice
Brown rice is found to be useful in fighting off diabetes and heart disease. It has high levels of magnesium, which makes you less vulnerable to cardiovascular ailments by up to 22% and your risk of getting a stroke by 12%.
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Brown rice is versatile and can be incorporated into most meals. You can prepare it as porridge for a powerful breakfast, you can add it to make soup filling, can turn it into rice cakes for dessert, or serve them on the side with a protein dish.
