Do you start panting after walking for only five minutes? Are you often out of breath before the song you dance for purposes? Well, that means your heart is not as fit as before. Years of unhealthy habits and food choices can make your heart weak and worn out. An unhealthy heart can increase the risk of cardiovascular disease, stroke, obesity and related diseases. But, do not worry, I have listed 30 heart-friendly foods that can help lower bad cholesterol levels, repair heart muscles, strengthen the immune system and regulate blood pressure. So read on to find out what you should eat and avoid keeping your heart shaped violin. Read more Healthy food to keep your heart as a Fiddle
Table of Contents
1. Fish
The fish are rich in lean protein and omega-3 fatty acids. Omega-3s are polyunsaturated fatty acids that help reduce inflammation and prevent cardiovascular disease. Omega-3 and omega-6 fatty acids are essential. However, our dietary intake does not meet the needs of the body in omega-3. So, consume salmon, sardines and other fatty fish to improve the condition of your heart. You can have grilled or cooked fish for lunch or dinner. Make sure to use a salad dressing if you have fish in your salad. You can consume 3-5 oz of fish per day.
2. Olive Oil
Olive oil is widely used in various kitchens these days. It is rich in antioxidants and healthy fats and has anti-inflammatory properties. Consumption of olive oil has reduced the risk of myocardial infarction, stroke, and cardiovascular disease. Use olive oil to cook vegetables or lean protein sources. Make a salad dressing with olive oil, lime juice, herbs, salt, and pepper. You can safely eat 7 to 8 tablespoons of olive oil per day.
3. Oranges
Oranges are rich in vitamin C, minerals, flavonoids and have anti-inflammatory, lowering lipid, antiallergic and anti-tumor properties. Scientists have found that consuming orange juice can help lower disease cholesterol levels (LDL cholesterol). The lower the LDL cholesterol, the lower the risk of arterial blockage. So take an orange or a glass of freshly squeezed orange juice to keep your heart healthy. You can also add orange juice to desserts, salads or chicken to give them a delicious flavor and aroma.
4. Broccoli
Broccoli is a cruciating vegetable loaded with vitamins A, C, K and folic acid, dietary fiber, calcium, magnesium, potassium, phosphorus and omega-3 and omega-6 fatty acids. The researchers found that the phenols found in broccoli can effectively act against cardiovascular disease and proliferation of cancer cells. Have whitened, grilled, cooked or fried broccoli with other vegetables or mushrooms/chicken/fish / lentils. You can also have it in a soup to satiate your hunger and keep your heart healthy. Have a cup of broccoli a day.
5. Carrot
Carrots are rich in vitamins A, K, E and folate and minerals such as calcium, magnesium, potassium, and phosphorus. Interestingly, they are also a good source of antioxidants that prevent DNA damage, reduce inflammation and lower cholesterol and triglyceride levels. You can nibble on a raw carrot. Bake / bake with other vegetables with a source of lean protein (fish/chicken / legumes) or add it to chicken or vegetable soup. Make sure you do not overeat the carrots to avoid health problems. You can have half a cup of carrot a day.
6. Chicken Breast
Skinless chicken breast is an excellent source of lean protein. Proteins are the building blocks of muscles. Since the heart operates 24 * 7, it is quite natural that there is muscle wear. Consumption of chicken breast will provide the body with proteins that can be used to repair heart muscles. Take 3-4 oz. Of chicken breast daily. You can grill, target, bake, boil or roast the chicken and have it with lots of green vegetables and other colorful vegetables to balance your meal.