Best foods for healthy heart

If our body is an instrument, then the main part of that instrument is the heart. It is our responsibility to take care of the heart. It is hard to control in this fast-food world. Fast food’s oil is harmful to our heart, but the excess salt, sugar, and spices in fast food are also harmful to us.

Often we use more oil in our homemade food. We have a misconception that cooking more oil tastes better. From that idea, we eat a little more oil.

At present, about one-third of the world’s population is dying of heart disease. We can keep our hearts healthy with a healthy diet. That diet must include nuts, fish, whole grains, olive oil, dark chocolate, vegetables, and fruits.

A healthy diet plays a major role in the health of heart disease and reduces the risk of heart disease. Here are some foods that can reduce the risk of heart disease:

Green leafy vegetables:
Vegetables are rich in vitamins, minerals and anti-oxidants. Vegetables in particular are a great source of vitamin K, which helps protect your arteries. They also contain high amounts of dietary nitrate, which can lower blood pressure, harden arteries and improve the function of blood vessel lining cells.

An analysis of eight studies found that heart disease decreased by 16% with increased intake of green leafy vegetables.

Tomatoes are full of powerful antioxidants and lycopene. Lycopene increases the amount of healthy cholesterol (HDL) and lowers the amount of bad cholesterol (LDL). This removes fat from the arteries and increases blood flow. As a result, the heart stays good.

Cardiovascular disease i.e. heart attack and stroke have emerged as the most deadly diseases in the world today. Most people are dying from these two diseases. Studies have shown that some middle-aged people who have low levels of lycopene and beta-carotene in their blood have a higher risk of stroke and heart disease. Both beta-carotene and lycopene are found in tomatoes.

You can keep your heart healthy by making it a habit to eat apples every day. Apples contain a fiber called pectin, which prevents cholesterol from accumulating in the intestines. As a result, cholesterol levels remain accurate.

Also, the apple peel contains phenolic ingredients, which help to remove cholesterol from the blood vessels. As a result, blood flow to the heart is normal. Flavonoids in apples also reduce the risk of stroke by 20 percent.

Whole grain:

Common grains include wheat, brown rice, oats, rye, barley, beetroot and quinoa. Whole grains have more fiber than refined grains, which helps lower bad (LDL) cholesterol and reduce the risk of heart disease.

Multiple studies have shown that including whole grains in the diet means maintaining good heart health. An analysis of 45 studies found that those who ate whole grains every day had a 22% lower risk of heart disease.

Strawberries, blueberries, blackberries and raspberries contain important nutrients, which are good for heart health. Berries are also rich in antioxidants such as anthocyanins, which help control heart disease. Studies have shown that eating large amounts of berries can reduce the risk of heart disease.

For example, a study of 28 adults with metabolic syndrome found that drinking beverages made from frozen-dried strawberries for eight weeks reduced bad cholesterol (LDL) by 11%. Metabolic syndrome is a cluster of conditions associated with heart disease risk.

Another study found that eating blueberries every day improves the function of cells restricted to blood vessels, which helps control blood pressure and blood clots.

Pepper contains minerals including potassium, manganese, iron and magnesium which are important ingredients to help control heart rate and blood pressure.

According to researchers, regular red pepper in the diet helps control blood cholesterol levels. This reduces the risk of heart disease or stroke by up to 13%.

Fatty fish like salmon and tuna contain omega-3 fatty acids, which are good for heart health. In a study of 324 people, eating salmon three times a week for eight weeks resulted in a significant reduction in diastolic blood pressure.

Another study found that eating fish for a long time resulted in lower cholesterol, blood triglycerides, blood sugar, and systolic blood pressure.

Those who do not eat marine fish can eat fish oil. Because fish oil contains omega-3 fatty acids. Fish oil can lower blood triglycerides, improve arterial function, and lower blood pressure.


Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese. Putting walnuts on the daily food list reduces heart disease.

According to a review, walnuts can reduce bad cholesterol (LDL) by 16%. Lowers diastolic blood pressure by 2-3 mmHg. Some studies have also shown that eating walnuts regularly reduces the risk of heart disease.


Beans contain resistant starch (a type of starch bacteria). According to some studies, resistant starch lowers triglyceride and cholesterol levels. A study of 16 people found that eating bean seeds reduced blood triglycerides and bad cholesterol (LDL) levels. Since eating beans lowers blood pressure, it reduces the risk of heart disease.

Dark Chocolate:
Dark chocolate contains flavonoids, an antioxidant that helps keep the heart healthy. A large study found that those who ate dark chocolate at least five times a week had a 56% lower risk of heart disease.

Almonds are incredibly nutritious which is very important for heart health. It is also a good source of heart-healthy monounsaturated fats and fiber, both of which help protect the heart from heart disease. Research suggests that eating almonds can also have a strong effect on cholesterol levels.

A study of 48 people with high cholesterol found that eating 1.5 ounces (43 grams) of almonds a day for six weeks reduced abdominal fat and bad cholesterol (LDL) levels. Abdominal fat and bad cholesterol are both causes of heart disease.

For centuries, garlic has been used as a natural remedy to treat various ailments. In recent years, research has confirmed the medicinal properties of garlic, garlic can help improve heart health. Garlic is thanked for its compound called allicin.
One study found that consuming 800-11,500 milligrams of garlic juice daily for 24 weeks would effectively lower blood pressure. Other studies have shown that garlic can inhibit platelet formation in the blood, which can reduce blood clotting and the risk of stroke.

Olive Oil:
Olive oil is very healthy for the heart. Olive oil is rich in anti-oxidants, which relieves inflammation and reduces the risk of chronic diseases. A study of 7,216 adults at risk for heart disease found that those who consumed the most olive oil had a 35% lower risk of heart disease. Eating more olive oil will reduce the risk of dying from heart disease by 48%.

Green Tea:
Green tea has many health benefits ranging from fat burning to increasing insulin production efficiency. It is full of polyphenols and catechins, which act as anti-oxidants to protect the cell. Green tea has been shown to lower LDL levels of bad cholesterol.

Sunflower oil:
Sunflower oil is rich in vitamin “E”, which acts as an anti-oxidant in the body. It directly helps prevent heart disease and boost your immune system. Although doctors say that any oil is not good for the body.

To keep your heart healthy, reduce the amount of oil in your diet. Consuming sunflower oil rich in anti-oxidants and vitamin “E” will protect your skin from the harmful rays of the sun.

Sunflower oil also plays a special role in reducing the severity of asthma and arthritis.

In addition to the above foods regularly:

  • Exercise.
  • Quit smoking.
  • Weight loss will be followed by fatigue and constant tiredness.
  • Get to bed on time.
  • Eat low fat foods.
  • Increase social communication.
  • Listen to music and keep smiling.

The misconception that heart problem can only occur in older, obese people. This problem can affect people of any age.