It’s a widely acclaimed fact that consumption of certain foods are detrimental to the well being of your heart.

Worried about the health of your heart?

Curious to know more about the dietary practices that could help in maintaining your heart’s health?

Don’t worry. Karetrip is here to guide you by suggesting 17 food items that are favourable for your heart’s health

17 Heart Friendly Foods

Berries

• Antioxidants like anthocyanins are present in excessive amounts in berries especially blueberries,blackberries and raspberries. Anthocyanins are effective in preventing arterial plaque buildup.

• Oxidative stress and inflammation that can contribute to the development of heart disease are often prevented by the antioxidants present in berries.

• Fibre, antioxidants, polyphenols, flavonols and water present in blackberries make it a heart healthy food.

• Blueberries are rich in soluble fibre, which is responsible for improving cardiovascular health by mitigating cholesterol.

Avocados

Studies have proved that eating an avocado a week can minimise the risk of developing coronary heart disease by 21 per cent. Avocados are responsible for increasing HDL cholesterol and decreasing the levels of LDL cholesterol.

LDL cholesterol is a type of cholesterol that’s mainly responsible for developing a condition called atherosclerosis, in which plaque builds up along the walls of the artery.

The presence of beta-sitosterol in avocados helps in maintaining healthy cholesterol levels, which are significant for heart health.

Whole grains

Whole grains have a major role in lowering your risk of heart disease. Phytonutrients and cholesterol-lowering beta-glucan soluble fibre help in reducing the LDL Cholesterol and this can lower the risk of heart diseases.

Recent research studies have proven that people who consume more whole grains can reduce heart health risk factors before they develop into more severe disease.

Walnut

Walnuts are a great source of fibre, antioxidants,manganese and omega-3 fatty acids, which is beneficial for heart health. Several researches undertaken had pointed out that incorporating a few servings of walnuts into your daily diet can help protect against heart disease.

Diets supplemented with walnuts may decrease LDL (bad) and total cholesterol. The alpha-linolenic acid present in walnuts are also beneficial for improving cardiovascular health.

Fatty Fish

Fatty fish is a good source of omega-3 fatty acids, which are good for the wellbeing of your heart. The omega-3 fatty acids in fatty fishes like salmon, mackerel, sardines, and tuna can reduce your risk of heart disease and stroke. Omega-3 fatty acids from fatty fish slightly reduce the risk of arrhythmias.

Leafy Green Vegetables

• The American Heart Association based on its extensive study came to the conclusion that an increase in consumption of leafy green vegetables has more significant benefits as it has a greater impact on cardiovascular health and lower risk of heart disease .

• Vitamin K which is found in abundance in green leafy vegetables such as kale, parsley, broccoli, spinach, iceberg lettuce, and cabbage plays a key role in blood coagulation and bone health.

• Recent research suggests that insufficient levels of the vitamin K may affect the structure of the heart, leading to a condition called left ventricular hypertrophy (LVH).

Tomatoes

Tomatoes are enriched with lycopene, a natural plant pigment which consists of powerful antioxidant properties.

Lycopene also helps in lowering LDL (bad cholesterol) levels and blood pressure which help reduce the risk of heart disease and may lower the risk for stroke. Tomatoes are also rich in vitamin C and potassium.

Dark Chocolates

Dark chocolate contains flavonoids in abundant quantities that are responsible for lowering risk of heart disease. A recent research revealed that eating chocolate 3 times per week lowered the risk of cardiovascular disease by 9%

Almonds

Almonds are good sources of heart-healthy monounsaturated fats, omega-3 fatty acids and fiber. Scientific evidence suggests eating 1.5 ounces (42.5 grams) of almonds per day, as part of a diet helps in reducing cholesterol, which further reduces the risk of heart disease.

Garlic

• Many researches were conducted to analyse the potent medicinal properties of garlic that helped to improve heart health. These studies have pointed out that garlic and garlic supplements have positive effects on heart health.

• They aid in managing heart health by preventing cell damage, regulating cholesterol and lowering blood pressure which are hindrances to healthy health.

• Garlic supplements are also considered beneficial in reducing plaque buildup in the arteries. The scarring and hardening associated with atherosclerosis are also prevented to a great extent by garlic.

Olive oil

Olive oil has been discovered to improve heart health based on a series of studies. A recent study examined the link between olive oil and cardio metabolic risk.

The research was conducted upon 63,867 women and 35,512 men who did not have any kind of diseases like cancer, heart disease, and strokes.

Finally, the researchers concluded that those who consumed ½ tablespoon of olive oil a day had a 15% lower risk for cardiovascular disease. Olive oil can be a heart healthy alternative to other cooking ingredients such as coconut oil, vegetable oil, butter etc.

Green Tea

Green tea has the ability to distort harmful plaques that can build up and clog the blood vessels. This results in lower blood pressure, cholesterol levels, and less arterial stiffness thereby reducing the risk of heart diseases.

The presence of high amounts of antioxidants in green tea enables it to protect the heart.

Also green tea is good for your body as it improves the lining of the endothelial cells in blood vessels.This lining plays a role in preventing blood clotting and immunity, and has been linked to heart attacks and strokes.

Yoghourt

Yoghourt can help in reducing high blood pressure, which is a major risk factor for heart disease. Yogurt plays a significant role in maintaining heart health by increasing HDL (good) cholesterol which is good for heart’s health.

According to a recent study in the American Journal of Hypertension, published by Oxford University Press, higher yogurt intake is associated with lower cardiovascular disease risk among hypertensive men and women.

Kiwi fruit

The Kiwifruit has a vital role in reducing the risk of stroke and heart disease by assisting in maintaining a healthy blood pressure and providing a boost of Vitamin C. Beyond this, kiwi also contains a high level of dietary fibre which act as an aid inorder to reduce risk factors for heart disease by lowering LDL or bad cholesterol

Pomegranate

Pomegranate, a fruit rich in polyphenolic compounds is often considered a saviour which helps to maintain a healthy heart .LDL cholesterol, or “bad” cholesterol, which is responsible for creating clogs in your arteries can be reduced by intake of pomegranate juice. It can also increase HDL cholesterol, or “good” cholesterol, which lowers your risk of strokes and heart attacks.

Flax seeds

The high content of fibre and omega-3 fatty acids in flax seeds are beneficial for heart health. Fibre helps to reduce cholesterol levels, and omega-3 fatty acids thereby preventing heart disease to a great extent.

Also the presence of Lignans in flaxseed have been shown to reduce atherosclerotic plaque buildup by up to 75%. Since plant omega-3s may also play a role in maintaining the heart's natural rhythm, flax seeds may be useful in treating arrhythmia and heart failure.

Oatmeal

Beta glucan,a type of soluble fibre which aids in lowering the blood glucose and cholesterol level are present in adequate amounts in oatmeal.This in turn helps to reduce the chances of cardiac issues. Intake of at least 3 grams of Oatmeal a day may help reduce the risk of heart disease.

The information provided represents the views and opinions of Karetrip. It is crucial to conduct your own independent research before making any decisions regarding your healthcare journey. - Disclaimer