According to CDC (Center for Disease Control and Prevention) about 600,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Coronary heart disease is the most common type of heart disease, killing nearly 380,000 people annually. Lowering your blood pressure and cholesterol will reduce your risk of dying of heart disease. Moreover, a healthy diet that is low in salt; low in cholesterol; and rich in omega-3 fats, fresh fruits and vegetables combined with a healthy lifestyle can make a huge difference.
Here are some foods that are good for your heart:Omega-3 fat rich foods: Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs) shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. Fish such as Salmon, Sardines, Tuna (albacore is preferred), Mackerel and trouts are an excellent source of omega-3 fats and thus super healthy foods for heart. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Consumption of plant sources of omega-3 fats such as Walnuts, Flaxseed and Flaxseed oil, Edamame (soybean) is highly beneficial for our heart health.
Olive oil: This is rich in monounsaturated fats (oleic acid) but low in saturated fat is a good choice to lower your blood cholesterol. Moreover, polyphenols (the antioxidants) present in Olive oil can help protect your blood vessels. Olive oil consumption has benefit for colon and breast cancer prevention.
Beans: Legumes (beans) are an excellent source of protein, folate, magnesium, antioxidants and dietary fiber and thus control your blood cholesterol and blood glucose levels. The nutrient magnesium can help reduce homocysteine (a biomarker for heart disease). For using canned beans make sure you wash it twice to remove excess salt as salt is bad for your heart.
Foods rich in Flavanols: Cranberries, apple, peanuts, dark chocolate are good sources of flavanols that help lower blood pressure, improve blood flow to brain and heart and thus potentially beneficial for your vascular health. Most commercial chocolate has added fat, sugar and calories and too much consumption of which can lead to weight gain, a risk factor for high blood pressure, heart disease and diabetes. But dark chocolate is a heart healthy food. It contains 60-70 % cocoa that is rich in flavanols and thus lower the risk factors for heart disease. You can enjoy moderate (e.g., 1 ounce) portions of chewy caramel-marshmallow-nut-covered dark chocolate a few times per week to keep your hearth healthy.
Orange: This sweet, juicy fruit has the cholesterol-fighting fiber pectin as well as potassium, which helps control blood pressure. Orange (rich in vitamin C) may make your blood vessels work better and lower blood pressure a bit.
Besides, oatmeal and yoghurt are also beneficial for your heart and overall metabolic health.