8 Healthiest Foods to Maintain Heart Health

Heart is one of the important organ that keeps life going and it is important to keep the heart in a healthy condition in order to ensure its proper functions. The heart pumps blood throughout the body through the blood vessels (veins, arteries and capillaries) to where they are needed and also ensure the removal of carbon dioxide and other waste products. There are varieties of health conditions that affect the heart such as high blood pressure, coronary artery disease, congnential heart disease and arrhythmias.
The foods you consume play significant role on the health of your heart and your risk of heart diseases. In this article will be highlighting the various diet that is necessary for putting your heart in a healthy condition.

Berries

Berries are well loaded with nutrients and antioxidants that reduces cholesterol levels and improve the overall health of the heart. Blueberries, strawberries and blackberries and effective in maintaining the heart health. A study found that blueberries protect cardiovascular health in obesed men and women with metabolic syndrome by reducing systolic and diastolic blood pressures, plasma oxidized LDL and lipid peroxidation.
Research studies have also revealed that berries maintains cardiovascular health due to their polyphenolic content such as anthocyanins, flavano-3-ols, procyanidins, flavonols, ellagitanniss and hydroxycinnamates.

Walnuts

They are nutritious and contain essential amount of proteins, vitamins, minerals, healthy fats and dietary fibres. They also excellent sources of antioxidant. Adding walnuts to your diets will control cholesterol level in your body and also eliminate excess fat that can elevate your blood pressure to an unhealthy level.
Many scientific research has proven that walnuts improve the health of the heart and reduces the risk of cardiovascular diseases. A study revealed that the regular consumption of nuts over a long period of time is associated with reduced risk of cardiovascular disease. In the study men and women who consumed nuts (walnuts, peanuts, and other types of nuts) over 4 years showed reduced risk of cardiovascular diseases such as high blood pressure, coronary heart disease and stroke.

Avocado

This is another food that is incredibly good for the heart. Avocado is rich in vitamins, minerals, fibres, saturated fats and antioxidants that improves cardiovascular health. Studies have shown that the consumption of avocado is associated with improved cardiovascular health by increasing serum HDL-Cholesterol and decreasing total cholesterol to HDL ratio and low density lipoprotein to high density lipoprotein ratio.

Legumes

Legumes are primarily rich in proteins, carbohydrates, calories, vitamins, minerals and dietary fibre. Excess fat in the body can lead to accumulation of cholesterol in the blood vessel (arteries) which will cause your blood pressure to rise to an unhealthy level and also increase your risk of other cardiovascular diseases such as coronary artery disease, stroke, heart attack and so on. Legumes are generally low in fat and contains zero cholesterol. Regular consumption of legumes such as beans, soya beans, peas and black beans enhances heart health and reduces the risk of many heart diseases. Studies have shown that high intake of legume is associated with reduced risk of all cause of mortality and also reduces the risk of cardiovascular disease mortality in the general population used for the study.

Oats

Oats are healthy foods that maintain heart health and they are commonly consumed by boiling in water or adding them to milk. They are highly nutritious as they contain essential amount of proteins, calories, vitamins, minerals, fibre and antioxidants. A scientific research revealed that the regular intake of oats is an effective dietary therapy in preventing and treating hypertension. In the study patients with hypertension who regularly consumed oats exhibited reduced systolic and diastolic blood pressure compared to those that didn’t take oats. The total cholesterol and low density lipoprotein was also reduced which is a key factor that ensures heart health. Besides promoting cardiovascular health, oats also improved insulin sensitivity in patient that consumed them.

Almonds

Almonds are healthy seeds, they are very medicinal and also provide a lot of health benefits. The contain essential amount of calories, fibres, proteins, vitamin E, ribloflavin, potassium, calcium and unsaturated fat. A study found that the consumption of almonds reduces low density lipoprotein cholesterol which is an important determinant of coronary heart disease. Almonds also helps to increase high-density lipoprotein cholesterol level which ensures cardiovascular health. The study further revealed that adding whole almonds to diet is a safe and ideal way of managing and treating abnormal level of lipids in the blood (dyslipidemia).

Dark chocolate

Dark chocolate and made from cocoa seeds, they are very nutritious and they are also known for their powerful antioxidant properties. The regular intake of dark chocolates eliminate excess fat in the body, improve blood circulation and lower blood pressure. A study revealed that the consumption of chocolate is linked to reduce risk of coronary heart disease, stroke and diabetes. The study further revealed that the intake of chocolate in moderation (1-6 serving/week) is ideal to prevent cardiovascular disease and diabetes

Leafty greens

Leafy greens are excellent sources of carbohydrates, proteins, vitamin A, vitamin B, vitamin B, sodium, potassium and magnesium. They do not contain any cholesterol and this make their consumption incredibly healthy to the heart. Beside from keeping the heart in a healthy condition, leafy greens also reduce the risk of other health conditions such as type 2 diabetes, obesity and some cancers. Examples of leafy greens that are good for maintaining heart health include broccoli, kale, spinach and mustard.
Scientific research have proven that the consumption of leafy greens are associated with reduced cardiovascular health risk. A study found that 7days consumption of a high nitrate spinach was associated with reduced postprandial arterial stiffness and central systolic blood pressure thereby enhancing overall cardiovascular health.

About Adebayo Taiwo

Adebayo Taiwo hails from Africa. He's a Microbiologist , Health Safety and Environment Specialist and a Health Advisor who is concerned about the well-being and healthy lifestyle of people around the globe. The health of my people is my pride.

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