Make your heart beat better for you with these heart healthy foods

By July 22, 2019 Health & Nutrition

health.clevelandclinic.org

Eating healthy is good all around. A healthy diet can help you manage your weight a lot better. So when you start incorporating certain types of food that are good for your heart you go on to improve your cardio vascular health too. The author has put together a list of 12 foods that are considered heart healthy. Useful to have them as part of your diet regularly. Team RetyrSmart

Make your heart beat better for you with these heart healthy foods

12 foods that are good for your heart

  1. Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout
  2. A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
  3. Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt.
  4. Seeds. Flaxseeds contain omega-3 fatty acids, fibre and phytoestrogens to boost heart health. Take them in ground or milled form to reap the greatest benefit. Chia seeds also provide omega 3, fibre and protein and can be eaten whole.
  5. Oats are the comfort-food nutrient powerhouse. Try toasting oats to top yogurt, salads or to add into a trail mix if you are not a fan of them cooked.
  6. Legumes. Dried beans and lentils ― such as garbanzo, pinto, kidney or black beans, are high in fibre, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
  7. A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.
  8. Soy. Add edamame beans or marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
  9. Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes and acorn squash are packed with carotenoids, fibre and vitamins to help your heart.
  10. Green veggies. Popeye was right ― spinach packs a punch! So does kale, Swiss chard, collard/mustard greens and bok choy. Use these sandwiches and salads instead of lettuce. Broccoli and asparagus are filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fiber.
  11. Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fibre.
  12. Dark chocolate is good for your heart health. The higher the percentage of cocoa the better! (The fibre and protein increase with higher cocoa and the sugar decreases). If you are a fan of milk chocolate. start with at least 70% cocoa.

 

To find Retirement friendly inputs in your Inbox
Subscribe to our Newsletter

Disclaimer: The content including advice on this website provides generic information only. Its not been customised for any particular individual or situation. It is in no way a substitute for a qualified and specific opinion whatever be the area viz. health, finances, retirement, lifestyle etc. Always consult a domain specialist for more information. The information is the viewpoint of the author/source and Retyrsmart does not claim responsibility for this information.