7 Foods That Are Good For Your Heart

Our heart works tirelessly for us, pumping blood to the lungs and around the body. It supplies oxygen and nutrients and removes waste. It is essential to our survival. Most of the time we’re not even aware of it until it beats a little faster, or something goes wrong.

Carrying out fitness exercises for a healthy heart and making wise food choices, is a great start in improving your health. Exercises that get the heart pumping tend to be good for the cardiovascular system like walking, running, swimming, cycling, etc. The following foods are also associated with good heart health.

1. Beetroot

One of the superfoods, beetroot, is a rich source of nitrates. Nitrates lower your blood pressure and can, therefore, reduce your risk of strokes and heart disease. Research has shown that people who drink beetroot juice have a significantly lower blood pressure. Another finding was that it also improves stamina.

2. Salmon

Eating two portions of salmon, mackerel, or sardines, at least twice a week is recommended by the American Heart Association. This is because they contains omega-3 fatty acids. These so-called good fats reduce the risk of arrhythmia. They can also slow the buildup of atherosclerotic plaque. In addition, they have been associated with reduced blood pressure.

3. Oatmeal

Oatmeal is high in soluble fiber which reduces cholesterol. This type of fiber dissolves in water. It attaches itself to cholesterol and expels it from the body. Reducing cholesterol reduces your risk of heart disease. Always check the packet when purchasing oatmeal. Instant varieties may contain added sugar. Instead, opt for the whole grain version.

4. Berries

Berries such as blueberries and strawberries are rich in antioxidants. One of their functions is to reduce blood pressure and open arteries. By doing this, berries can reduce your risk of a heart attack. Antioxidants are good for your overall health and have also been linked to reducing your risk of cancer.

5. Citrus Fruits

Citrus fruits such as oranges and grapefruits are linked to a reduced risk of heart disease. They can also decrease cholesterol.  The important components are flavonoids and vitamin C. Take care when buying juices. Many of them have added sugar. Grapefruits can also interfere with statins.

6. Potatoes

Many people are surprised to see potatoes on the list. However, they have many nutritional properties. They contain potassium which can help lower blood pressure. They are also a good source of fiber which can lower the risk of heart disease. Just take care how you prepare them. Fried potatoes such as chips and french fries may counteract the health benefits.

7. Nuts

Nuts such as almonds and walnuts contain fiber. As mentioned earlier, this can help reduce cholesterol. Some nuts also contain omega-3 fatty acids. Walnuts are a good example. When purchasing nuts, ensure they don’t contain added salt.

Eating these foods in isolation will not have a significant impact on your heart’s health. They need to be eaten as part of a balanced diet. Exercise, as mentioned earlier, is also essential. It is also important to reduce or remove foods that have a negative impact on your heart. For example, sugar, salt, and saturated fats.

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