Foods for a Healthy Heart

● Chia seeds and flaxseeds

are rich in omega-3 fatty acid (alpha-linolenic acid) which help to lower triglycerides levels, LDL, cholesterol, reduce blood pressure and slows fatty plagues in the arteries. Thus, omega-3 reduces the risk of thrombosis and arrhythmias which cause heart attacks.

● Fish

is high in omega-3s and a top food for heart health; Omega-3s are healthy fats which reduce the risk of ischemic heart diseases and lowers blood pressure. It also lowers triglycerides and curbs inflammation. Eat more of salmon, mackerel, herring, sardines, lake trout and anchovies.

● Beans, peas, chickpeas, and lentils

known as pulses or legumes — are packed with fiber, protein and antioxidant polyphenols, beneficial for the heart and general health as they reduce levels of low-density lipoprotein (LDL) or bad cholesterol and blood sugar levels.

● Berries

are packed with antioxidant polyphenols, which reduce risk of heart disease. They are a great source of fiber, iron, folate, calcium, vitamin A and C.

● Nuts

Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all heart-healthy nut options as they are full of protein, fiber, minerals, vitamins and antioxidants. Walnuts are packed with omega-3 fatty acids, healthy fats called monounsaturated fats, plant sterols and fiber which reduce the fibrofatty plaque formation in various arteries and coronary arteries and subsequent endothelial inflammation and atherosclerosis.

● Dark chocolate

is good in moderation. Dark chocolate has protective benefits against atherosclerosis (is plaque build-up inside the arteries); stiffness of the arteries and white blood cell adhesion, which is when white blood cells stick to the walls of blood vessels.

● Green tea

is associated with reduction in cholesterol, which, as we know, is a main contributor to heart disease and stroke.

● Liver

of all the meats - the most nutrient-dense is liver. In particular, liver has folic acid, iron, chromium, copper and zinc, which increases the blood’s hemoglobin level and helps to keep our heart healthy.

● Oatmeal

is rich in soluble fiber which helps by lowering bad cholesterol (LDL) and reduces the risk of heart disease. Best results are from using steel cut or slow cooked oats.

● Red wine

contains two beneficial antioxidants resveratrol and catechins which protect artery walls. However, red wine must only be consumed in moderation; take doctor’s advice at FirstCure Health, as red wine can be a problem for people on aspirin and other medications.

● Dark Leafy Greens

maintain a healthy heart rhythm being a good source of magnesium. Spinach is one of the best sources of magnesium. Leafy greens are full of vitamins and minerals, high in nitrates, a substance that helps to open blood vessels so oxygen-rich blood can reach your heart.

A diet comprising the above mentioned foods will help keep your heart healthy and disease-free. Besides a lifestyle change of daily exercise, healthy eating, decreasing stress, quitting smoking and annual health checkups help in maintaining a healthier heart.