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Heart Healthy Meal Plans | Best Heart Healthy Foods | Foods for Heart Health | Fitness Facts
Heart disease is the leading cause of death for both men and women in the World. A healthy diet can be good for your heart as well as your waistline. A heart-healthy diet is important for managing blood pressure and reducing your risk of heart attack, stroke and other health risks. There is a great variety of fruits and vegetables that are good for your heart. Try to eat foods that are in their natural form, as they come from the ground. A heart-healthy diet is low in saturated fat, Trans fat, sodium, and added sugar.
Here are foods that you should be eating to maximize your heart health.
Whether you prefer almonds, peanuts, walnuts, or cashews, the polyphenols in these plant powerhouses have an antioxidant effect. They can improve cholesterol and lower your risk of heart disease with their beneficial unsaturated fats.
The soluble fiber in your breakfast bowl can help reduce LDL or “bad” cholesterol in the bloodstream. New research also indicates that a special compound in oats may possess an anti-inflammatory, protective effect on the heart.
The heart-healthy benefits of olives and olive oil haven’t gone unnoticed. Out of 7,216 adults enrolled in one study, those who consumed the most olive oil had a 48% lower risk of dying from heart disease.
Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.
Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.
For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.
Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity. Green tea is high in polyphenols and catechins. It has been associated with lower cholesterol, triglycerides and blood pressure.
Putting more salmon, tuna, and other fish on your dinner plate can help reduce your blood pressure and cardiovascular risk. Seafood is full of good-for-you omega-3 fatty acids that lower can triglyceride levels in the blood.
More is more when it comes to vegetables. Kale, spinach, and other lettuce contain vitamins, minerals, and antioxidants that can help balance blood pressure. The nitrates and vitamin K inside the leaves, in the particular, help out your arteries and blood vessels.
Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.
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