10 Super-foods Your Heart Needs

Every food has its designated function in the human body system and it is crucial you consume food good for heart health.

However, understanding which food to eat for heart benefit can sometimes be difficult, which is why you need to make these 10 superfoods part of your daily diet.

Almonds

Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree. These seeds are food good for your heart. Almonds are native to the Middle East, but currently, the US is the dominant and largest producer in the world. Almonds are great sources of vitamins, magnesium, fiber, protein and are highly beneficial to health. One of the most prominent vitamins in the nutrition profile of almonds is Vitamin E.

Vitamin E has been linked to a lower incidence of heart disease. Researchers confirmed that those who consume these seeds five times a week have about a 50 percent reduction in risk of a heart attack.

Banana

Bananas are extremely healthy and delicious fruit with several essential nutrients and health benefits. Among other available fruits in the world, bananas are the most widely consumed fruits. Each banana has about 105 calories and consists almost exclusively of water and carbs. Bananas hold very little protein and almost no fat.

Research showed that 99 percent of women and 90 percent of men don’t get enough potassium in their diet. Potassium is a mineral responsible for regulating the fluid balance in our cells and also blunts the effects of excess sodium. More sodium and little potassium in the body system is not healthy and leads to high blood pressure. Bananas are a great dietary source of potassium – essential nutrients that can lower blood pressure and boost heart health.

Beans

Beans are the seeds from flowering plants in the Fabaceae family and are classified as legumes. Beans are an affordable source of essential nutrients like, protein, fiber, minerals, and vitamins that offer many health benefits. Studies have shown that people who eat more legumes(beans) gain a good amount of potassium, calcium, and magnesium, all of which are healthy electrolytes and minerals, which when combined, can help lower the risk of heart disease and high blood pressure.

Berries

contain natural sugars and wonderful flavors with a lot of exciting nutrients for human diets. Scientists have discovered that darker berries (like blueberries) have enough anti-oxidant and are beneficial to the human body especially the heart.

The dark pigments in these berries offer protection against cardiovascular disease, heart attack and may offer some help in preventing some cancers, and bladder infections. However, you can get anti-oxidant protection from other berries but not as much from blueberries. So you should consider adding some raw or dry berries to your daily diet to improve your heart health.

Dark Chocolate

Chocolate is a range of food good for heart health. Chocolate is derived from cocoa, which is a plant with high levels of minerals and antioxidants. They taste very sweet and are highly nutritional for the human body.

Chocolates come in different forms and flavors, Among all the flavors (Milk chocolate, dark chocolate, white chocolate, etc.), dark chocolate also known as plain chocolate is said to be better because of it’s rich mineral contents such as iron, magnesium, and zinc.

The cocoa in dark chocolate also has antioxidant effects that promote heart health, help fight cancer, and even boost brain function.

Studies showed that eating dark chocolate more than five times a week can cut the risk of heart disease by 57% — so eat only less-processed chocolate that contains at least 65 percent cocoa, recommends Joy Dubost, Ph.D., RD, an American Dietetic Association spokeswoman.

Garlic

Garlic is a close relative of the onion and is native to Central Asia. It has been used as a food flavoring agent for many years, as well as in traditional and alternative medicines.

Garlic is an herb very low in calories, saturated fats, and sodium. It contains a number of useful minerals such as potassium, magnesium, zinc, calcium, etc.

These minerals found in garlic are thought to have significant cardioprotective properties, which help prevent diseases like atherosclerosis, hyperlipidemia, thrombosis, hypertension, and more. Therefore adding garlic to your everyday diet is an effective step to keeping your heart healthy.

Walnuts

Walnuts are edible seeds from the trees of Juglans genus. They are round, single-seeded fruits that grow in a hard shell, which when opened reveals the walnut. Walnuts are usually eaten raw or roasted and they have a delicious taste and crunchy texture, which is why they are used in many desserts and baked goods such as cookies, cakes, granola, cereals, energy bars, and the ever-popular banana walnut bread.

According to the National Institutes of Health (NIH), walnuts are rich sources of omega 3 fatty acids which have been shown to help improve heart health. Fresh raw walnuts are rich in amino acid l-arginine, and monounsaturated fatty acids (72%) like oleic acid.

It also contains essential fatty acids (EFAs), such as linoleic acid, alpha-linolenic acid (ALA), and arachidonic acids. The inclusion of these nuts in your diet can help prevent coronary heart diseases by favoring a healthy lipid supply.

Whole Grains

Whole Grains are the edible seeds of plants which contains the three key parts of a seed: the bran, germ, and endosperm. They are a staple food in households around the world and have lots of varieties that you can make as part of your daily diet to reduce the risk of some chronic diseases. Some of the common varieties of Whole Grains include; oatmeal, popcorn, millet, wheat berry, wild rice, brown rice, etc which are important sources of many nutrients, including fiber, B vitamins, and minerals.

Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease.

Researchers buttressed on benefits of whole grain to the heart with their findings by saying “one of the biggest health benefits of whole grains is that they lower your risk of heart disease (by 22%), which is the leading cause of death worldwide”.

Another review of a 10-year study in 17,424 adults observed that those who ate the highest proportion of whole grains in relation to their total carb intake had a 47% lower risk of heart disease. From the finding of the research they, therefore, concluded that heart-healthy diets should include more whole grains and fewer refined grains.

Leafy Green Vegetables

Leafy green vegetables are among food good for heart health and are an important part of a healthy diet. Diet rich in leafy green are highly packed with vitamins, minerals, and fiber but low in calories.

Leafy Green Vegetables offer numerous health benefits such as reducing the risk of obesity, heart disease, high blood pressure, and mental decline.

Studies showed that Leafy green vegetables like kale, parsley, broccoli, and spinach have more health benefits since vitamin K was found in abundance in all four.

Vitamin K activates proteins that serve important roles in blood clotting, heart health, and bone health – So add leafy green vegetables to your diet to maintain a healthy heart

Fatty Fish and Fish Oil

Fatty Fish improves heart health and offers other health benefits. Fish oil contains omega-3 fatty acid and that has great anti-inflammatory properties to cure any damaged tissues and cells and helping your body heal of any ailments. Fatty fish also helps in the cure of pain and depression amongst people.

The omega-3 fatty acid found in fatty fish helps in the process of balancing the harmful impact of omega-6 fatty acid, consumed through other sources. That is the reason why regular consumption of fish protein is necessary for you. Once you are exposed to solid foods, you need to restore the balance in your diet. Avoid meat, poultry, and eggs because they have a negative effect on your heart. Instead, substitute with fish. Fish is a more healthy source of protein for you and can be trusted good food for your heart health.

However, you only not get fish oil or omega H3 when you eat fish. You can source more rich fatty fish oil from quality products like Omega-3, Molecularly Distilled, Nature’s Bounty Fish Oil, Sundown Naturals Fish Oil Extra Strength and NOW Supplements, Omega 3-6-9. All you need to do is to take the supplement every day while you eat.