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10 Super Foods For Your Heart Health

By Chisom Ibemere

Being mindful of what we consume can help reduce the risk of heart diseases. Most of the foods we eat contain beneficial fats, fibre, powerful antioxidants and essential vitamins and minerals which protect the heart by lowering the blood pressure, improving the good cholesterol and helping to prevent the build-up of plaque in the arteries. Examples of these foods include; Berries, Leafy greens, nuts, fish, legumes, Avocado etc.

Berries are loaded with heart-healthy phytonutrients and soluble fibre. They are great sources of antioxidants like anthocyanins, that protect the body against oxidative stress and inflammation that affect the heart health. They also improve cholesterol levels.

Leafy greens are amazing vegetables that are packed with vitamins, minerals, and fibre that can help regulate blood pressure and protect against heart disease.

Whole grains are rich in fiber, which can help lower cholesterol levels and reduce the risk of heart disease.

Nuts are a good source of healthy fats, fibre, and protein that can help lower “bad” cholesterol levels and improve heart health.

Cold-water fish, such as salmon, mackerel, and sardines, are rich in heart-healthy omega-3 fatty acids that can help reduce inflammation and improve heart function. They are known to lower triglycerides and curb inflammation.

Legumes, like beans, lentils, and chickpeas, are high in fiber, protein, and vitamins that can help to reduce blood pressure, lower cholesterol levels and improve insulin resistance.

Avocados are high in heart-healthy monounsaturated fats that have been linked to reduce “bad” cholesterol levels and reduce the risk of heart diseases. They are also rich in potassium and fibre, great nutrients that’s essential to heart health.

Tomatoes are rich sources of lycopene, a powerful antioxidant that can help lower the risk of heart disease by reducing inflammation and improving cholesterol levels.

Dark chocolate is rich in flavonoids, which can help reduce blood pressure and improve blood flow to the heart. It has loads of organic compounds that are biologically active which function as antioxidants examples included polyphenols, flavanols and catechins, among others. Polyphenols in dark chocolate may help lower some forms of nady cholesterol when combined with other foods like almonds and cocoa.

Carrots are great not only for the eye health, they contain antioxidants which are also good for your heart. They are rich in potassium which helps to normalize blood pressure. They have fibre, which helps in weight management and lower your risk of heart disease.

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