Heart Healthy Foods
Heart healthy foods include in a nutshell – foods that are high in antioxidants, B vitamins, phytonutrients, fiber and good fats – monounsaturated fats and polyunsaturated fats. Please do click on the links to find out about how these nutrients significantly benefit your heart. The trick to having a healthy heart is to stick to a”whole-foods diet” which only means to consume food in its natural type – that the less processed the better. That means plenty of fruits, vegetables and whole grains. There is such a fantastic assortment of delicious foods which are so good for your heart – and naturally the rest of your body benefits greatly as well.
It is quite fascinating to know what the beneficial nutrients in heart healthy foods are:
Phytosterols are plant sterols that decrease cholesterol and are contained in all nuts and seeds as well as wheat germ.
Polyphenols are antioxidants that decrease the bad LDL cholesterol, lower blood pressure and protect blood vessels. Flavonoids are well called polyphenols and also are found in produce.
Carotenoids are fat soluble substances which are found in the pigment of many colourful fruits and vegetables. They are important heart-protecting anioxidants. Beta carotene is a carotenoid and is found in orange, carrots, sweet potato and squash for example. Lutein can be found in dark green vegetables like broccoli as well as the yellowish in egg yolk and bell peppers. Lycopene can be found in red tomatoes, apricots, watermelon, papaya and strawberry to name a couple.
Omega 3 fatty acids found in fatty fish such as salmon, sardines and mackerel as well as seeds and nuts such as walnuts and flaxseeds help safeguard against heart attacks – but that is but one of several health benefits related to these essential fats.
Vitamins and minerals – especially antioxidant vitamins C and E that protect cells from free radical damage. Minerals that help lower blood pressure are calcium, magnesium and potassium.
B-complex vitamins, particularly folic acid/folate (vitamin B9) and vitamin B6 protect against hardening of the arteries and blood clots. Vitamin B3, known as niacin helps increase the fantastic HDL cholesterol from the blood.
Fiber is of course incredibly significant to our overall wellbeing. One way it helps the heart would be to help lower bad LDL cholesterol levels.
As we can observe, there are a number of foods which are especially high in those heart healthy nutrients that protect your heart and blood vessels. All these fantastic wholesome foods are given below. All of these are regular foods which we may very easily and deliciously incorporate into our daily diet.
Almonds – include good fats which keep cholesterol levels in check and are also a wonderful source of vitamin E, fiber and protein.
Apples – include quercetin which is an anti-inflammatory which can also help prevent blood clots. They’re also high in minerals, vitamins and fiber.
Asparagus- a good source of beta carotene and lutein (carotenoids), B vitamins, folic acid/folate and fiber.
Beans – are packed with fiber and B vitamins that keep the heart healthy.
Berries – are high in flavonoids, beta carotene and lutein (carotenoids), polyphenols, fiber, vitamins and minerals that are fantastic for heart health.
Broccoli – a great supply of vitamin beta-carotene (carotenoid), vitamins C and E, calcium and folic acid/folate.
Brown rice – is packed in fiber and also B-complex vitamins which keep the heart healthy.
Cantaloupe – a fantastic source of beta and alpha carotene (carotenoids), antioxidant vitamins C and E as well as folic acid/folate and fiber.
Carrots – are high in fiber and also alpha-carotene that is a carotenoid.
Dark chocolate – comprises cocoa phenols and reservatrol which are flavonoids.
Flaxseed (earth ) – a great plant resource for omega 3 fats and are also high in fiber.
Oats/oatmeal – contain soluble fiber which can help reduce bad LDL cholesterol.
Olive oil – D is a fantastic source of oleic acid, a monounsaturated fat which helps reduce bad LDL cholesterol and lowers the risk of heart disease.
Oranges – are high in carotenoids, flavonoids, folic acid/folate and fiber.
Papaya – is high in carotenoids beta carotene, lutein, antioxidant vitamins, folic acid/folate and calcium.
Red bell peppers – are high in beta carotene and lutein (carotenoids), fiber, folic acid/folate and B vitamins.
Salmon – is an superb source of omega 3 fatty acids that protect your heart by reducing the risk of blood clots and inflammation. Omega 3’s also keep cholesterol levels healthy.
Spinach – is full of lutein (carotenoid), fiber, folic acid and B-complex vitamins.
Sweet potato – is a good source of beta carotene (carotenoid), fiber and antioxidant vitamins A, C and E.
Tomatoes – contain loads of vitamins in addition to lycopene which lessens the chance of cardiovascular disease. Your body can absorb more lycopene from cooked tomatoes.
Tuna – is high in omega 3 fatty acids. Limit intake to two a month due to potential mercury contamination.
Walnuts – are a fantastic plant resource for polyunsaturated polyunsaturated and polyunsaturated fats in addition to being high in fiber and folic acid.
Whole grains – contain fiber and vitamins and minerals that help keep your heart healthy.
Following a heart healthy diet is actually really easy. By making a couple of healthy food options we can very quickly improve our daily diet to benefit our heart. Now that we understand what foods are good for our core , we can utilize them as often as possible, incorporating them into our meals and even creating recipes and meals based upon those foods – such as picking a new fruit salad made from papaya, cantaloupe and apples for a flavorful and wholesome dessert.
For some more interesting and useful information on simple humble foods that pack a real nutrient punch, please visit https://www.orbsrestaurant.com/goal-healthy-food-and-nutrition/.