Top 10 heart healthy foods list


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Top 10 heart healthy foods list

Heart Health

A healthy diet and lifestyle is the best weapon for preventing cardiovascular disease, and you can eat a variety of foods, but your body doesn't get its nutrient needs, so a comprehensive diet that contains a variety of fruits and vegetables, whole grains, legumes, nuts, chicken, fish, vegetable oils, and low-fat dairy products that help control weight and maintain body health.

 Heart healthy foods list

Many foods can contribute to maintaining heart health and reducing the risk of many diseases, including:

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1- Walnut:

 A small handful of walnuts a day helps lower the level of LDL cholesterol, raise the level of good cholesterol, and prevent heart disease, as walnuts are a rich source of omega-3 fats, healthy fats (monounsaturated fats), fiber, and 150 g of Nuts, such as almonds, cashews, pistachios, and walnuts each week, reduce the risk of heart disease, and saturated fats in butter, chips and sweets should be replaced with the unsaturated fats found in nuts and seeds for the most benefit.

2 - Milk and yogurt:

Dairy products are rich in potassium, which positively lowers blood pressure, and should be low-fat or low-fat because they contain saturated fats that raise the level of bad cholesterol in the blood.

3 - Chickpeas:

Chickpeas and other legumes, such as lentils and dry beans, contain very high amounts of soluble fiber, as this type of fiber can reduce the level of bad cholesterol in the blood, and pay attention when buying canned legumes because they contain a high sodium content, as they should be washed with water to remove salt from them, and there are many options rich in soluble fiber, such as eggplant, amyocation, apple, and pears.

4 - Oats:

Oats contain a type of fiber called beta-glucan, which helps lower LDL cholesterol levels and maintain stable blood sugar levels.

5 - Dark chocolate:

Cocoa is a rich source of flavanols, which act as an antioxidant, thus helping to prevent harmful cholesterol from sticking to the walls of the arteries, helping to lower blood pressure and prevent clots, as dark chocolate (at least 70% cocoa) must be selected because it contains a high level of flavanols and less sugar, and sugar has been found to increase the risk of heart disease.

6 - Olive oil:

Olive oil is a rich source of antioxidants that keep your heart and blood healthy, so when olive oil replaces saturated fats (such as butter), it helps lower the level of bad cholesterol in the blood.

7 - Cherries:

 All types and shapes of cherries (sweet cherries, sour cherries, dried cherries, cherry juice) are beneficial for heart health because they contain antioxidants called anthocyanins that help protect blood vessels.

8 - Fatty fish:

 Fatty fish such as mackerel, sardines, tuna, and salmon contain omega-3 fats as they help reduce triglycerides and increase good cholesterol in the blood, and improve vascular elasticity, making them less prone to blockage.

9 - Oranges:

 Oranges contain fibers called pectin that help prevent high cholesterol levels in the blood and contain potassium that helps control blood pressure, and other potassium-rich sources: bananas and potatoes.

10 - Berries: 

Berries contain antioxidants that prevent damage caused by free radicals, and they contain fiber and vitamin C, both of which help reduce the risk of stroke, and fruits and vegetables generally contain high fiber and nutrients that maintain cardiovascular health.

Physical activity for heart health

After Showing heart healthy foods list let us explain Physical activity is any activity that moves the muscles of the body and leads to burning calories, such as walking, jogging, swimming, cycling, physical activity helps improve cardiovascular health, prevent heart disease and stroke, and physical activity should be moderate (150 minutes per week of moderate exercise, 75 minutes per week of intense exercise, or a combination between them); Dividing exercise time into two or three parts of 10 to 15 minutes a day, walking activity can be chosen, as starting a walk is the simplest and easiest positive change to improve heart health, a fun activity that can become part of everyday habits.

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References

-The American Heart Association's Diet and Lifestyle Recommendations", www.heart.org
- Foods That Can Save Your Heart", www.webmd.com
- Top 11 Heart-Healthy Foods", www.webmd.com.
- Heart disease and food", www.betterhealth.vic.gov.au.
- Shortening: Good or Bad?", www.healthline.com.
list of heart healthy foods, heart healthy diet recipes, heart healthy diet, food good for heart, heart healthy

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