Every day, your heart creates enough energy to drive a truck for 32 km (20 miles). Start eating these 5 foods to keep your heart healthy & return the favour. But do it in the natural way and not by taking capsules, because study reveals that multivitamins increase the risk of cancer and heart disease.
5 foods to keep your heart healthy and fit
1. Olive Oil.
This oil is a healthy fat made from smashed olives. It’s a main source of dietary fat which reduces the risk of cardio-vascular diseases.
It’s rich in heart-healthy antioxidants, that protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels.
According to a report published in the journal Pharmacological Research people who consume olive oil are less prone to cardiovascular diseases like hypertension , stroke, and hyper-lipidemia (high blood cholesterol and triglyceride levels). Thus using olive oil in your food will help to keep your heart healthy.
Walnuts contain omega-3s, monounsaturated fats (healthy fats), and fiber. It replaces bad fats. Studies reveal that, it helps in decreasing LDL cholesterol, total cholesterol, they help decreasing maximum platelet aggregation rate.
They are the only nuts having significant amount of alpha-linolenic acid. Also they are cholesterol free. Which helps to keep your heart healthy.
Oranges are rich in fiber pectin, which helps in fighting with cholesterol. They also have potassium, which helps control blood pressure. In one study, 2 cups of orange juice a day boosted blood vessel health. It also lowered blood pressure in men.
Oranges have ample amount of vitamin C , which protects the arteries from free radicals that are highly damaging molecules, causes cells to oxidize. It also helps prevent the oxidation of cholesterol.
This oxidized cholesterol sticks to the walls of the arteries, building up plaque, and this plaque can grow large enough to block blood flow in small blood vessels, causing a heart attack or a stroke. So, now onwards add an orange to your diet to keep your heart healthy.
A hot bowl of fresh cooked oatmeal is the healthiest way to start your day, especially if you are trying to prevent the heart disease. Oats and oatmeal contain a specific type of fiber known as beta-glucan.
High cholesterol may lead to the building up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture or can block a blood vessel thus causing a heart attack.
Thus lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke, thus keeps your heart healthy.
Blueberries contains anthocyanins which are antioxidants. These anthocyanins are beneficial for endothelial lining of the circulatory system, possibly preventing plaque buildup in arteries as well as promoting healthy blood pressure.
Research has shown these antioxidants protect against heart disease by reducing oxidative stress and inflammation, while enhancing capillary strength and inhibiting platelet formation. This helps in the proper functioning, and keeping your heart fit and healthy.
These 5 super foods are capable enough to keep your heart healthy, now focus on managing your diet by including these foods in them.
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