Top 10 Superfoods For A Healthy Heart

Note: We curate images and try to get it from sources that authorize us to reproduce. We also give credits to image sources. If you feel any of image published on Earth And World is violating your copyright, you can notify us and we will remove it.

A healthy body is a foremost requirement for a good life and the heart is where the focus should be. Because of changing lifestyles and physical inactivity, people from all over the world are now more prone to heart disease and disorders than they were before. The increasing amount of fast foods and fatty diet consumed by people too is responsible for the deterioration of cardiac health. In this scenario, the least one can do to help the heart keep us is make slight shifts in daily diet in the form of these 10 super foods that are super healthy for the heart.

Superfoods For A Healthy Heart

1. Fish

A commonly available alternative to fattier red meats, fish is a more healthy option because of the high amounts of Omega 3 and Omega 6 fatty acids. This means that fish meat has good cholesterol and helps reduce bad cholesterol that is responsible for most heart problems. How the fish is cooked too determines its nutritional value. It is always preferable to steam or grill the fish rather than fry it because consumption of too much oil can neutralise the positive effects of the fish.

Related Posts
Most-Nutritious-Health-Food-In-The-World-1Top 10 Healthy Foods in the World
We should be very much aware of keeping our body healthy because this is the place where we are living. What is exactly meant by healthy eating? It can be defined as the eating different things in a p..
Read More

Healthy Heart

2. Seeds

Like fish, seeds too have high concentrations of Omega 3 fatty acids that help reduce heart disease. Pumpkin seeds, chia seeds and flax seeds are some of the healthiest seeds and it is recommended that two tablespoons of mixed seeds should be eaten every day to keep a healthy heart and pumping. It is always a good idea to keep a box of seeds with you and munch on some throughout the day. Alternatively, they can also be powdered and mixed with flour.

Healthy Heart

3. Nuts

Nuts are similar to seeds because they lower the levels of low-density lipoproteins in the body and help control this bad cholesterol. Walnuts and almonds are the healthiest nuts and the recommended portions vary according to individual body-mass index, but on an average, five whole walnuts and five almonds every day ensure a healthy supply of nutrients. Walnuts are also one of the healthy foods in the world.

Healthy Eyes

4. Spices

Spices are one of the main ingredients of Indian food and it has now been proved that some spices are indeed super foods that help prevent heart disease. Cumin (jeera) is commonly used in almost all preparations and is known to contain essential fatty acids, polyphenols and flavonoids. These compounds help to keep a check on the levels of triglycerides and cholesterol, which if accumulated in excess may cause heart disease. Coriander and coriander seeds both contain acids that increase the levels of high-density lipoproteins (good cholesterols) and help in maintaining a healthy heart.

Healthy Heart

5. Garlic

This common and unremarkable looking food is actually miraculous as proved my modern research. A compound called Allicin along with other chemicals and antioxidants found in garlic have the ability to control blood pressure and reduce blood cholesterol levels. It is advisable to eat garlic raw and freshly crushed as raw garlic releases a small quantity of Hydrogen Sulphide gas that protects the heart. When cooked, the efficiency of the chemicals present in garlic reduced and the nutritional value too goes down. The ideal portion is two cloves of garlic per day.

Healthy Heart

6. Spinach

Green leafy vegetables are well known for their importance as sources of fibre and iron but spinach also helps in maintaining a healthy heart. Spinach contains minerals like potassium and magnesium that are essential for controlling blood pressure and reducing the chances of cardiovascular disease. Spinach is best when eaten raw or slightly cooked. Cooking it too much may reduce its nutritive value by denaturing the important contents. Approximately one cup of this vegetable in the form of soup or mixed with other foods is ideal. Spinach is also one of the leafy vegetables that are good for healthy eyes.

Healthy Eyes

7. Oats

Oats are one of the favourites with health aficionados for many reasons. Firstly, they have many beneficial contents like soluble fibres, Omega 3 fatty acids and potassium that help in reducing bad cholesterol and keeping heart disease in check. The other reason is that because of its neutral taste, it can be easily mixed with other foods or can be cooked according to individual preferences while training the nutritive value of the food. However, more recent studies show that uncooked oats are more effective in controlling heart disease than cooked oats. About 30 grams of uncooked oats per day is the recommended serving. They can also be mixed with fruits to make it a tasty and healthy breakfast.

Healthy Heart

8. Curd

A regular item in any household, curd is a super food like no other. Curd is a diet in itself as it is a source of carbohydrates, vitamins, minerals, proteins and healthy fats combined in one cup. This helps to control the level of low-density lipoproteins and thus maintain a healthy heart. Curd is also an excellent probiotic i.e. it contains helpful bacteria that enrich the stomach flora and help in better digestion and absorption of food. Curd is also a versatile food that can be prepared in a number of tasty and innovative ways. Smoothies, lassy, milkshake are just some of the ways to make this healthy food a tasty treat.

Healthy Heart

9. Soy

For the vegans who are health-conscious but don’t want to compromise, soy is the perfect option. It is a good substitute for milk and other animal proteins and also contains a substantial amount of fibre. The nutritive value is at its best when soy is eaten uncooked or slightly cooked thus preventing the denaturation of proteins. In fact, soy has a lower content of saturated fats, harmful to the heart, than conventional sources of protein like milk and cheese. The ideal serving is a quarter cup of chunks or 50 grams of beans.

Healthy Heart

10. Green Tea

Green tea is the new super foods preferred by people all over the world. It was first used primarily as a weight loss food because of the low calories and the feeling of fullness it gives after drinking a small quantity. It also has catechins that are antioxidants and help to unclog arteries that have accumulated fats. Additionally, it is also known to increase body metabolism and help in maintaining overall health. 2 cups per day of green tea is the recommended serving to keep a healthy heart.

Healthy Heart

So when do you plan to make a change in your diet? Before making any drastic changes in the quantity or type of food, it is best to consult a dietician or a nutritionist to get proper knowledge of any other changes that may need to be made to accompany the diet. Just diet without exercise is however hardly effective and these super foods need to be eaten along with a regular exercise schedule.

Related Posts
Mount Etna Sicily most active volcano erupted yesterday on the southern Italian island of SicilyVIDEO: Mount Etna Sicily Europe’s highest active volcano erupts
Mount Etna Sicily most active volcano erupted yesterday on the southern Italian island of Sicily. The sky has turned orange due to the Lava, ash and smoke coming out of the volcano. It has been filmed..
Read More
Glacier National Park, Mountain GoatGlacier National Park is Amazing and Beautiful, but Will the Beauty Sustain?
Glacier National Park located in the state of Montana is one of the most beautiful national parks in the USA. It lies on the Canada and USA border. There are two provinces of Canada named Alberta and ..
Read More

About The Author

Carnivorous plants
Top 10 Deadly And Fascinating Carnivorous Plants
Spiny Animals
Top 10 Amazing Spiny Animals In The World
Beautiful Jellyfish
Top 10 Most Beautiful Jellyfish In The World
World Environment Day: 10 Small Ways to Save And Help Conserve The Planet Earth
Beautiful Places In The United States
Top 10 Beautiful Places In The United States You Need To Visit Today
Puerto Rico
Top 10 Spring Break Destinations You Have To Visit
Medieval cities In Europe
Top 10 Best Preserved Medieval cities In Europe
Largest Stadiums In Europe
Top 10 Largest Stadiums In Europe
Galaxies In The Universe
Top 10 Most Amazing Galaxies In The Universe
Astronaut Repairing International Space Station revolving in Space-2
VIDEO:100,000 Orbits! International Space Station Hits Huge Milestone
Closeup View of Mars Captured by Hubble Space Telescope
Hubble Space Telescope Captured unbelievable Closeup View of Mars
Earth And Moon
The Moon: Silently protecting us?
Influential People in History
Top 10 Most Influential People in History
facts about China
10 Shocking Facts About China That The World Should Know
facts about the Mayans
10 Icredible Facts About The Mayans That Might Surprise You
Oldest Buildings
Top 10 Oldest Buildings In The World
facts about palm oil
Top 10 Facts About Palm Oil You Need to Know
Facts About Organic Food
10 Interesting Facts About Organic Food That You Might Want To Know
Healthy Heart
Top 10 Superfoods For A Healthy Heart
Healthy Eyes
Top 10 Superfoods For Healthy Eyes
VIDEO: Stormscapes, A Time-Lapse View of Storms
Mount Etna Sicily most active volcano erupted yesterday on the southern Italian island of Sicily
VIDEO: Mount Etna Sicily Europe’s highest active volcano erupts
Astronaut Repairing International Space Station revolving in Space-2
VIDEO:100,000 Orbits! International Space Station Hits Huge Milestone
Closeup View of Mars Captured by Hubble Space Telescope
Hubble Space Telescope Captured unbelievable Closeup View of Mars