Food

Top 10 Heart Healthy Food Diet Plan

Heart Healthy Food Diet Plan 2021

Heart is the central pumping organ of our body. It pumps blood. As like vehicle engine it also need proper care and maintenance. If you want to live for long you should take healthy diet, by which you can operate your heart smoothly.

To avoid heart problems you have to eat healthy foods, maintain a healthy weight, don’t smoke, maintain lower level of blood pressure, stay active always, take alcohol occasionally, don’t get stressed.

It’s time to take proper action to lower the risk of your heart disease. Many foods are there in market with lots of benefits for your heart and health as well. But how do you know which one is better for you? Here we will help you to choose the better diet for you.

Top 10 Heart Healthy Foods List

 You can lower your risk of cardiovascular disease by taking healthy food and nutrients. Here you will know about 10 best foods which will protect your heart and blood vessels. So use these foods as a part of your daily food to get best result.

#Salmon and Tuna Fish

Both Salmon and Tuna fish have omega-3 fatty acids, which can lower the risk of abnormal heartbeats, lower your blood pressure, lower the level of triglyceride, and slow the growth of plaque in your arteries. You can use these fishes as salad and also can be grilled for a tasty dinner.

#Oatmeal

This is the food which has omega-3 fatty acids. The Oatmeal is one of the best diet food and also a tasty breakfast food. It is rich in fiber, so it provides 4 grams of fiber in one cup of oats. Nutrients like magnesium, potassium, and iron also available in oatmeal. Take this with berries to get better taste.

#Black beans or Kidney Beans

Black beans have vitamin B-complex, calcium, magnesium, lots of soluble fiber, niacin, fol ate and also omega-3 fatty acids. It’s very beneficial for your heart health. You can use beans in every food items like boiled salad, you can include them in soups and in stews.

#Almonds

Almond is the best among all due to have the quality of decrease blood cholesterol level. It has vitamin E, plant omega-3 fatty acids, calcium, magnesium, fiber, and heart-favorable monounsaturated and polyunsaturated fats. You can use walnuts as like almonds. It also has the same nutrients.

#Red Wine

In Red wine you can get catechins which are types of flavonoids and also get antioxidant resveratrol. To maintain your blood vessels health and prevention of blood clots the Flavonoids are very helpful and the Resveratrol also provides heart-protecting benefits. You don’t have to take this daily. You can take a normal amount of this once in a week.

#Tofu

Tofu is made of soybean. So it is a great source of protein. Nutrients like calcium, magnesium, potassium, niacin and folate are here to protect your heart. It prepared by pressing the beans in machine.

#Blueberries

For a healthy heart you should take blue berries. Blueberries are full of nutrients including vitamin C, calcium, magnesium, potassium, beta-carotene and lutein, anthocyanin, ellagic acid, folate and fiber also.

#Broccoli

You can call this vegetable as a powerhouse among all due to have vitamins C and E, potassium, calcium, beta-carotene, folate, and fiber. You can use this in your salad, soup and also in low cholesterol fried rice.

#Dark Chocolate

Get your blood pressure lower by taking Dark Chocolate. Because, it has heart healthy Resveratrol and cocoa phenols (flavonoidse) which will help in control the risk of blood pressure. Take this once in a week with 70% or more cocoa content chocolate.

#Green Tea shot

Green tea shot is a nice drink which will increase your body metabolism and also make you active full day. It also has anti oxidant properties. As a main ingadient catechins and flavonols are in green tea which will maintain the blood vessels health, and may prevent blood clots.

Eat healthy, Stay Healthy.