The heart is probably the most important organ of our body. It it then important to take care of it. Fortunately, there are superfoods good for your heart that you can eat to be in really good shape! did you know that there was aliments good for your heart? Here is a list of superfood you can it to be in a really great shape!
The first of the 18 superfoods good for your heart : Salmon and other fatty fish (for example : sardines and mackerel) are excellent heart-healthy foods, because they contain copious amounts of omega-3 fatty acids. Studies have shown that these acids lower the risk of of arrhythmia (irregular heart beat), atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. We recommend eating fish, and preferably fatty fish, at least twice a week.
The second of the 18 superfoods is oatmeal.
Oatmeal is high in soluble fiber, which can lower cholesterol. It acts as a sponge in the digestive tract and soaks up the cholesterol. As a consequence, the cholesterol is eliminated from the body and not absorbed into the bloodstream. . We recommend avoiding instant oatmeal, which often contains sugar, and heading for old-fashioned or even quick-cooking oats instead. Other products containing whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.
Another superfood is blueberries
Also strawberries and other berries are good as well. According to a 2013 study, women aged between 25 and 42 who eat more than three servings of blueberries and strawberries a week had a 32% lower risk of heart attack
compared to those who eat less. The authors of the study attributed the benefits of berries to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. It is the anthocyanins that gives berries their red and blue color..
The fourth superfood good for your heart : dark chocolate
Several studies have now shown that dark chocolate may benefit your heart. For instance, a tudy carried out in 2012 proved that daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which helps blood pressure, clotting, and inflammation. Unfortunately, milk chocolate and most candy bars don’t make the grade when it comes to protecting your heart.
One more superfood are citrus fruits
A 2012 study found that women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke (caused by a clot) than women who don’t get as much of these compounds. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be awar
e that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.
The sixth aliment good for your heart is soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol. Soy products contain high levels of polyunsaturated fats (good for your health), fibres, vitamins, and minerals. Moreover, soy reduces blood pressure in people who eat a diet high in refined carbohydrates. And compared to milk or other proteins, soy protein can actually decrease LDL or “bad” cholesterol
Another superfood is potatoes
There’s no reason to shun potatoes because they’re white and look like a “bad” starch. As long as they’re not deep fried, potatoes can be good for your heart. They’re rich in potassium, which can help lower blood pressure. And they’re high in fibre, which can lower the risk for heart disease.
Tomatoes are also really good for your heart.
Like potatoes, tomatoes are high in heart-healthy potassium. Plus, they’re a good source of the antioxidant lycopene. Lycopene is a carotenoid that helps get rid of “bad” cholesterol, keep blood vessels open, and lower heart attack risks. And because they’re low in calories and low in sugar, they are not in conflict with an already-healthy diet.
The ninth of the 18 superfoods, good for your heart : nuts
This includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fibre. They also contain vitamin E, which helps lower bad cholesterol. And some of them, like walnuts, are high in omega-3 fatty acids. Look for varieties that don’t have a lot of added salt.
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