Heart health problems are still one of the chronic diseases that contribute to high mortality rates in the world’s population. Quoting from Byrdie , research conducted by the American Heart Association shows that there are 1.4 million people die from heart disease every year, and there are 2,600 Americans who die from the disease every day. So, health experts warn that taking care of heart health is something that must be taken seriously.
1. Oats and barley
Oats and barley contain a type of easily digestible fiber called beta-glucan . This fiber has many benefits for heart and body health. Beta – glucan binds to bile acids and cholesterol in the intestines and prevents their absorption into the body.
So, if diagnosed with high cholesterol, it is highly recommended to eat oats or oatmeal as a breakfast menu every day. You can also find beta-glucan fiber in seaweed and types of mushrooms such as reishi , shiitake , maitake .
2. Salmon
Salmon and other fish that contain a lot of fat such as albacore tuna , mackerel , herring , sardines , and lake trout are very good to eat because they can maintain heart health. Because, these fish have omega-3s, specifically known as LC omega-3 which consists of eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA).
LC omega-3 has been clinically proven to prevent heart attacks by helping to maintain heart rhythm. Research also shows that these substances help the blood to not clot, lower blood pressure, maintain healthy blood vessels and prevent narrowing, reduce triglycerides, and reduce inflammation. In addition to fish, you can also get omega-3 content from eating lobster, oyster , and squid.
3. Dark green vegetables
Green vegetables are rich in vitamins A, C, E, and K, as well as antioxidants that help expel toxins from the body. But other than that, green vegetables contain high calcium, magnesium, and potassium so they can maintain heart health.
Potassium can help limit the effect of sodium on blood pressure. Meanwhile, magnesium and calcium help relax the walls of blood vessels, thereby increasing blood flow and reducing blood pressure. Do not forget, these green vegetables are also rich in fiber which helps lower cholesterol levels.
4. Nuts and seeds
Not only green vegetables, nuts and seeds are also high in potassium, magnesium, and other minerals. This nutrient content can help reduce blood pressure which can trigger heart health problems. However, make sure to eat unsalted nuts and seeds.
5. Avocado
This delicious green fruit is a high source of monounsaturated fatty acids . This substance is good for lowering total cholesterol and bad cholesterol (LDL) while maintaining good cholesterol (HDL). Avocados can also help control insulin levels, which is good for people with prediabetes or type 2 diabetes.
6. Olive oil
In addition to avocados, you can also find monounsaturated fatty acids in olive oil. Interestingly, olive oil has been clinically proven to reduce blood pressure, bad cholesterol and triglycerides, while increasing good cholesterol.
Generally, you can also find monounsaturated fatty acids in the Mediterranean diet . This diet has also been shown to improve heart and brain health, lower the risk of breast cancer, and increase the chances of living longer.
7. Legumes
Legumes, which include all kinds of beans , chickpeas , and black-eyed peas , are great for heart health. Legumes are high in digestible fiber, which helps lower cholesterol and triglyceride levels in the bloodstream. Easily digestible fiber binds excess bad cholesterol in the body and flushes it out.
Legumes are also cholesterol-free, high in protein, and only contain about 3% fat. These foods are high in iron, manganese , copper , B vitamins, magnesium, zinc , and phosphorous . All of them have low glycemic index numbers so they don’t have a bad impact on blood sugar.
These foods are good for maintaining heart health. However, experts warn to keep the portion sufficiently or not to eat it excessively in order to get that goodness.
In addition, as long as you maintain a good diet, avoid other foods that are harmful to heart health. Starting from baked goods, snacks, fried foods, foods made from frozen dough, and foods that contain creamer and margarine.
