7 Incredibly Heart-Healthy Foods
Eating a well-balanced diet is essential to heart health. Obesity, hypertension, and elevated cholesterol can result from a diet rich in sugar, salt, and unhealthy fats. Heart attacks, strokes, and other complications may become more likely as a result of these illnesses, which can place additional strain on the heart.
What Is a Healthy Heart?
A healthy heart is one that functions efficiently, delivering a steady supply of oxygen-rich blood to all parts of the body.
Critical indicators of heart health include:
1. Normal Resting Heart Rate: 60 to 100 beats per minute
2. Normal Blood Pressure: Normal should be below 120/80 mmHg. High blood pressure of 130/80 mmHg or higher can increase the risk of heart disease.
3. Healthy Cholesterol Levels:
- LDL (Bad Cholesterol): Below 100 mg/dL
- HDL (Good Cholesterol): 60 mg/dL or higher
- Triglycerides: Below 150 mg/dL
- Total Cholesterol: Below 200 mg/dL
4. Good Energy Levels: A healthy heart allows for normal energy levels and quick recovery from exertion.
Heart-healthy foods
Incorporating the best food for heart health into your diet is essential. Different foods offer unique benefits that target various aspects of health issues. This can improve overall cardiovascular health, reduce the risk of heart disease, and maintain good heart function.
Here is a list of seven heart-healthy foods which are beneficial:
1. Healthy Fats: Assist in lowering LDL (bad cholesterol) levels and lower heart disease risk.
- Olive oil: Lowers bad cholesterol.
- Nuts and seeds: Provide heart-friendly fats, including essential nutrients.
- Fatty fish (Salmon and Mackerel): Omega-3 fatty acids found in fatty fish lowers blood pressure.
2. Whole Grains: Provide vital minerals and fibre to improve cardiovascular health and keep cholesterol levels within normal ranges.
- Oats: High in soluble fibre, which reduces cholesterol.
- Brown rice and quinoa: High in fibre and nutrients, supporting overall heart health.
3. Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants
- Berries: Can reduce oxidative stress and lower cholesterol levels.
- Leafy greens: Support heart function with essential vitamins and minerals.
- Avocados: Offer healthy monounsaturated fats and potassium, beneficial for heart health.
4. Legumes: Good sources of protein and fibre; decrease cholesterol and stabilise blood sugar
- Beans, lentils, and chickpeas: High in fibre and protein, aiding in heart disease prevention.
5. Low-Fat Dairy: Choosing low-fat dairy products can assist in lowering the consumption of saturated fat.
- Skim milk: Provides calcium without added fat.
- Low-fat yoghurt: It contains probiotics and calcium, which are good for heart health.
6. Lean Proteins: Choosing lean sources of protein minimises saturated fat intake and supports overall health
- Chicken breast: A diet strong in protein and low in fat can promote heart health.
7. Herbs and spices: Using herbs and spices improves its flavour without adding more sodium.
- Garlic: It may help lower blood pressure.
- Turmeric: Known for its anti-inflammatory benefits.
Heart-Healthy Diet
Maintaining a heart-healthy diet is crucial for supporting optimal heart function and preventing heart disease. By choosing the right foods, it can positively impact the overall cardiovascular health. Two well-recommended diets for heart health are the DASH diet and the Mediterranean diet.
Choosing the right foods and including a variety of heart-healthy options in the diet can help keep the heart strong and healthy. Monitoring heart health requires regular examinations, routine tests for heart and preventive care.
Consult with a doctor and schedule a heart test with Dr Lal PathLabs today!
FAQs
1. Why is it important to include healthy fats in my diet?
Healthy fats like nuts, avocados, and fatty fish can be good sources. It can lower bad cholesterol and the risk of heart disease. They are essential for keeping the heart healthy.
2. Is low-fat dairy good for heart health?
Yes, low-fat dairy products like skim milk and low-fat yoghurt reduce unhealthy fats while giving important nutrients like calcium, which helps keep the heart strong.