Today, almost half of the planet is suffering from heart-related disease, and the most prevalent cause of death is either a stroke or cardiovascular disease.
It’s now more than ever that we need to rethink our lifestyle choices and take a step towards making things better.
As a first step, what we can do is switch towards healthy eating. It’s essential to know about food and food options that are good for the heart and, therefore, for you.
There is a very popular idiom that says, “we are what we eat.” So, if we eat heart-healthy food, our hearts will be healthy and happy.
Let’s Have A Look At The Most Effective And Recommended Heart-Healthy Foods.
1. Leafy Vegetables
Leafy vegetables contain a massive amount of nutrients, vitamins, and minerals. They also include Vitamin B that is an essential vitamin when we are talking about the heart. This Vitamin B is called folate that helps in preventing any heart-related disease.
The most common types of green leafy vegetables you can find are spinach, lettuce, kale, bok choy, broccoli, and mustard. Include these veggies into your daily diet, or make a salad and keep your heart happy and fit!
2. Avocado
Avocados are rich in dietary fiber, vitamins, and minerals that keep the heart healthy. It has been observed that eating avocados reduces LDL (bad cholesterol) to a great extent.
Reduced cholesterol also reduces the risk of having any heart-related issue or disease. Avocados are rich in vital nutrients and have monounsaturated fatty acids that are good fats.
The best part is that a number of dishes can be made from avocados. They are rich in taste and can elevate any bland dish. Isn’t it a very healthy way to stay fit!
3. Beans
Beans are high in protein, and that itself makes them heart-healthy food. Beans also contain plant protein and fiber that are considered to be good for the heart.
Beans also contain Vitamin B like leafy vegetables that have folate and hence are beneficial for the heart.
It’s best to consume black beans when you’re looking for health benefits. These beans also lower blood pressure and control cholesterol.
4. Muesli
Everyone knows about muesli benefits, and it is already very popular as a healthy breakfast option. What most people don’t know is that muesli is good for the heart too!
Muesli includes an oat fiber called beta-glucan, and beta-glucan reportedly reduces cholesterol levels up to some extent. If you eat muesli regularly, you will be able to see a significant difference in your heart health.
5. Walnuts
Walnuts contain healthy fats and are high in antioxidants. These fats and antioxidants are known to be heart-healthy. Walnuts are also called brain food, and generally, what’s good for your brain is also good for your heart.
By eating walnuts regularly, you can improve your heart health and reduce the risk of heart disease, stroke, and even cancer.
Walnuts also have alpha-linolenic acid (ALA) in them. This ALA is a plant-based acid and is also considered good for the heart.
You can buy walnuts online at any platform, add walnuts to your dish as an add-on, or you can simply munch on them when you’re feeling snacks.
Top 3 Dishes You Can Prepare Using These Foods
Photo Credit: Pixabay
Black Bean & Lettuce Salad: Two heart-healthy and wholesome ingredients in one single recipe. Chop your favorite veggies, lettuce leaves, and add a handful of black beans in a bowl. Now sprinkle a pinch of salt, pepper, and chili flakes. You can add a little amount of salad dressing if you like! It’s so healthy that your heart will love it.
Muesli & Walnut Bowl: Muesli and walnuts together are a great combination! To prepare muesli, you need to boil one cup of water and then add a half cup of muesli. You need to cook it on a low flame for about 5-10 minutes. That’s it! Your healthy muesli is ready. Now pour it out and add crushed walnut on the top. You can find out about the best muesli brands online such as Bagrrys muesli, Soulful, etc, and go for the best. This dish screams heart-healthy, and you’re going to love the creamy texture of muesli and crunchy bites of walnuts.
Whole Grain Toast And Avocado: A super-hit combination once again! To make this popular and healthy meal, you need to toast some whole grain bread slices and serve them with either avocado spread or guacamole. You can mash a ripe avocado and add chopped garlic, onions, tomato and coriander leaves, lime juice, and pepper salt. It’s so easy to prepare a dish that is so good for the heart!
If you have a heart problem or someone who wants to prevent it, you are at the right place. Now you know about the food that you should eat and the dishes that you can prepare!
We don’t think that anything can stop you from achieving your health goals now. Treat your heart and your body with love and eat the right food. Happy eating and happy heart to you!
About The Author:
Sumit Kapoor is a passionate blogger and working as a Marketing Manager in Wellcurve. He has written blogs on various topics like SEO, travel, health, food, etc. He has assisted many clients from different industries and helped them improve their online strategies.