Coronary heart disease remains to be the top killer in the whole world, accounting for millions of death each year despite advanced medical technology and breakthrough drug researches. This comes as no surprise considering the unhealthy lifestyle people are practicing today.
The number of heart-related deaths each year rise, and at the alarming rate it continues to rise, medical professionals are actively promoting healthy living in addition to medications to combat various heart ailments and conditions.
According to experts, diet is essential to preventing heart attacks and maintaining heart health. In more traditional times when processed foods were unheard of, cases of heart diseases were very seldom. This can be attributed to healthy eating, consisting of fruits, vegetables, and fish produce – a natural diet that promotes heart health.
Now then, a diet consisting of the best combination of superfoods can help protect your heart from these killer diseases and keep it healthy. Check your list if you’re eating these superfoods, and get started now:
When it comes to heart heart-promoting sources, vegetables are the number one go-to source. Kale leads among vegetables with its carotenoid and omega-3 fatty acid contents. Kale has vitamin K, a nutrient vital for proper blood clotting and provides protection for your arteries, so it does not clog up easily.
For thousands of years, garlic has been used as an all-around tonic, but recent studies have shown that its allicin contents promote a healthy heart. It lowers bad cholesterol levels and slows down blood platelet buildup to prevent strokes from occurring.
Avocado contains monounsaturated fats that significantly minimize heart disease risks and decreases cholesterol levels. Another nutrient abundant in avocado is potassium. This heart health essential nutrient lessens the hazards of heart stroke.
Scientific studies that fatty fish are rich in omega-3 fatty acids, and among fish species, salmon is packing with omega-3 content. Omega-3 fatty acids in salmon provide protection against heart ailments especially heart failure and stroke, minimizes abnormal heart rhythms, and regulates blood pressure levels.
Flavonoids, a type of polyphenolic compound, have antioxidant powers. This compound can be found copiously in berries – blueberries, raspberries, goji berries, blackberries, mulberries, and these fruits can all promote heart health. Beyond the usual heart benefits, the flavonoids in berries declog arteries and widen blood vessels for better circulation. And it’s a known fact that antioxidants shield against oxidative stress and inflammation, which is a contributor to heart ailments.
Chia seeds are the leading source of omega-3 fatty acids. To boot, it is rich in soluble fiber and antioxidants and a host of other nutrients. Studies show that omega-3 fatty acids help lower cholesterol levels by lowering blood triglyceride levels. Its antioxidant content promotes a healthy heart. The soluble fiber lowers cholesterol levels too.
Among the many heart-healthy promoting antioxidants, pomegranate contains anthocyanins and polyphenols in abundance. These compounds have shown to promote better blood flow to the heart and hold off artery hardening.
Eat your oranges because it helps prevent heart failure and lower blood pressure and cholesterol. Orange contains a wealth of nutrients but specifically, its pectin, folate and potassium contents are responsible for promoting heart health. Orange’s vitamin C content in itself lowers heart disease risks. The flavonoids in this citrus fruit help lower risk of ischemic stroke.
With a variety of beans to choose from – kidney beans, black beans, pinto, fava, chickpeas – you don’t have a reason not to eat this heart-healthy superfood. It’s full of soluble fibers that lower cholesterol levels. Most beans contain resistant starch, which has been seen to reduce triglyceride levels and cholesterol levels.
Among all of the teas in existence today, studies have shown that green tea that is the best tea for a healthy heart because of its abundant antioxidant content. Of particular compound responsible for this is catechin. Together with its polyphenol content, green tea is effective in protecting against inflammation and cell damage, which could lead to heart ailments. Studies show that individuals who drink green tea has reduced occurrences of cardiovascular disease.
When it comes to heart health, half-hearted steps do not work. In fact, you don’t get a healthier heart by just eating beans, oranges, kale or the above-mentioned superfoods. No, it takes an entire lifestyle overhaul to accomplish this. Eating superfoods for heart health is just a part and parcel of it!
My name is Sarah Burgess and I’m a health and nutrition specialist and enthusiast. I did my PhD at the Division of Nutritional Sciences at Cornell University and finished in 2015 and now I’ve been writing for Slowfoodnation since 2017. Apart from writing on blogs about health, superfood and nutrition, I love to exercise, running and pilates are two of my true addictions! I believe we create our own luck and everyone have the potential to reach true potential and be the best version of ourselves.