Here is a list of top 10 foods that are beneficial for your heart health and will definitely help you lose weight. Include these food items in your diet and remove junk and fast food and see tremendous change in your body.
Oatmeal. Opt for coarse or steel-cut oats over instant varieties, which contain more fiber. Oatmeal is a great substitute for sugary cereal for breakfast; It is rich in omega-3 fatty acids, folate and potassium. This fiber-rich superfood can also lower LDL (bad) cholesterol levels and help keep arteries clear.
salmon. Salmon, rich in omega-3 fatty acids, can effectively lower blood pressure and prevent clotting. Aim for two servings per week, which could cut your risk of dying from a heart attack by a third. Salmon also contains the carotenoid astaxanthin, which is a very powerful antioxidant. Mackerel, tuna, herring and sardines will also give your heart a similar boost.
Avocado. Add some avocado to your diet to increase the amount of heart-healthy fats in your diet. Rich in monounsaturated fat, avocados can help lower LDL levels while increasing the amount of HDL cholesterol in your body. They also allow for the absorption of other carotenoids, especially beta-carotene and lycopene, which are essential for heart health.
spinach. It will help your health because of its stores of lutein, folate, potassium and fiber. Although growing any vegetable will definitely give your heart a boost.
flax seed. Rich in fiber, omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can do a lot for your heart. Top a bowl of oatmeal or whole grain cereal with a little ground flaxseed for the ultimate heart-healthy breakfast. Other ways to consume it include adding it to shakes and adding it to salads.
Jamun. Blueberries, raspberries, strawberries, blackberries, etc. are rich in anti-inflammatories, which lower your risk of heart disease and cancer.
soy. Soy can lower cholesterol, and is a great source of lean protein in a heart-healthy diet. Look for natural sources of soy, such as edamame, tempeh, or organic silken tofu. Soy milk is a great addition to a bowl of oatmeal or whole grain cereal. Watch the amount of salt in your soy. Some processed varieties, such as soy dogs, may contain excess sodium, which increases blood pressure.
Olive Oil. Rich in monounsaturated fat, olive oil lowers bad LDL cholesterol and lowers your risk of developing heart disease. Look for cold-pressed options.
Legumes. Supply fiber from pulses, chickpeas, black beans and kidney beans. They are packed with omega-3 fatty acids, calcium and soluble fiber.
Nuts Almonds, walnuts, and macadamia nuts are all loaded with omega-3 fatty acids and mono- and polyunsaturated fats.
Source by Katrina Kouli
