If we want to be healthy, regular and balanced diet is a must! Naturally, we need to know which food provides which benefit, even which food is beneficial for which organ. For this purpose, in this article, to inform you we have listed more than 20 foods containing vitamins and minerals that are important for heart health. Let’s take a look at them now!
Vitamin B and Omega-3 fatty acids are a good pair for heart health. Salmon is loaded with B6 and B12 to help fight stress. It is also rich in Omega-3 fatty acids.
Sardines are one of the richest fish sources of omega-3. Try to consume both fresh and canned sardines.
Whole grains are digested in a long time in the stomach and keep you full for longer. It also brings happiness by raising your serotonin hormone level.
Barley can be one of the best foods for your heart health. Try to consume unprocessed barley with antioxidant, vitamin and mineral storage. Because when it is processed, it loses a significant part of its fibers that are good for your heart.
These healthy seeds are very rich in heart-friendly polyunsaturated fatty acids. Among these acids, omega-3 is also included. We can even say that flaxseed is one of the rare sources of herbal omega-3.
The phytoestrogen substance found in the oil of pumpkin seeds raises the level of good cholesterol in post-menopausal women. Moreover, according to the studies, the phytoestrogen lowers blood pressure and protects the heart against diseases.
Oat with high soluble fiber helps to reduce bad cholesterol while keeping you full for a long time. You can eat oats for breakfast or lunch.
According to the American College of Cardiology, coffee reduces the risk of arrhythmia, heart disease, and stroke.
Dark chocolate with high cocoa content helps you to fight stress and is very useful for your heart. A study in the U.S. has revealed that eating 170 grams of chocolate a day lowers bad cholesterol. The phenol substance included in cocoa decreases the risk of heart disease with its antiseptic and anti-inflammatory effect and prevents the retention of substances that cause vascular occlusion.
Another powerful antioxidant store that helps lower bad cholesterol is olive oil. Moreover, olive oil does not negatively affect the level of good cholesterol.
The powerful antioxidants in sweet potatoes act as a shield for your heart.
Beet is very rich in nitrate, which reduces blood pressure and increases the body’s resistance. It is also rich in anthocyanins, which is an anti-inflammatory. This substance is very effective in reducing the risk of coronary heart disease.
Asparagus contains vitamin C and D, as well as heart-friendly anti-inflammatory substances such as folic acid. It is also low in calories. You can sauté asparagus for a few minutes and add it to pasta or salad, or serve it with meat dishes.
It has been discovered that broccoli, rich in vitamin B and folic acid, is good for stress, anxiety, panic, and even depression. Here is an advice for you! You can flavor the steamed broccoli with the sauce consisting of olive oil, lemon and chili peppers and you can get a magnificent taste.
Green Leafy Vegetables
Green leafy vegetables such as spinach, chard, and black cabbage are not only iron stores but also rich in vitamin C. Vitamin A and magnesium are also ideal for keeping you calm.
Tomato / Red Bell Pepper
Red pepper and tomato are lycopene stores. Unfortunately, green pepper does not contain lycopene. Besides, red bell pepper is rich in vitamins A and C, which are cholesterol-lowering soluble fiber sources and powerful antioxidants.
Onion and Garlic
Onion and garlic help reduce cholesterol in the blood. They also prevent blood clotting by facilitating blood circulation.
According to researches, eating kiwi regularly plays an important role in decreasing blood triglyceride levels. In addition, kiwi rich in potassium, magnesium, copper and phosphorus, vitamins C and E supports you in your fight against bad cholesterol.
With its antioxidant substances and vitamin C content, it fights stress and protects your heart from diseases. Moreover, the amount of sugar and calories in blueberries are low, and it contains much fiber.
Anthocyanin, which gives red color to strawberry is very effective for lowering blood pressure. According to researches, a significant decrease in the risk of heart attack was observed for those who eat 2-3 servings of this fruit every week.
More than 90 percent of watermelon is water, but the rest contains two amino acids called arginine and citrulline. These substances regulate blood flow and strengthen heart health.
It is a strong heart supporter thanks to the alpha-linolenic acid (a type of omega-3) contained in walnuts. You can easily add walnuts from salads to desserts in many dishes.
With its B2 and E vitamin and magnesium and zinc storage, almond is one of the most beneficial foods for your heart. Eating a handful of almonds a day helps your body secrete serotonin, which is good for your mood.
Curcumin, the active ingredient of turmeric, gives this spice its yellow color. Furthermore, curcumin, which has also anti-inflammatory and antioxidant effects, prevents blood clotting and protects your cardiovascular system.
It is another beneficial spice for heart health. A study with overweight and obese women revealed that subjects who consumed half a teaspoon of cumin per day had a decrease in bad cholesterol and triglyceride levels and an increase in good cholesterol levels.
Note: You may consider consulting your doctor if you have allergy to some foods listed here.