top 12 foods for a healthy heart

Most people are not aware of the importance and the health hazards of some of the food products, which is an important factor behind them not knowing the benefits. Many people don't know how much good can be obtained from such foods. Most of the foods are in form of natural ingredients that can be used to improve our overall health. We have listed the most important foods that can help prevent and control bad heart problems like stroke, diabetes, etc.

1. Almonds

Almond contains a high amount of potassium, calcium, and magnesium. These nutrients help us for proper blood circulation and proper heart health. By consuming almonds regularly, you will get an excellent amount of this mineral. It is also an outstanding source of protein, fiber, calcium, and phosphorus. You will get 1.9 grams of protein and 0.6 grams of fiber from eating almonds in a day. Also, it has very few calories and calories should be taken in moderation so that it doesn't affect your heart health in any way. One tablespoon of ground almonds provides around 30 calories and 2 grams of fiber. On another hand, there is plenty of antioxidants present in almond. They are known to protect against harmful radicals that can lead to cardiovascular diseases. Almonds are a superfood that is a great alternative to other fats and you can easily add this nutty food to your diet. Many people who love peanut butter are aware of its side effects. However, almonds don’t have these same side effects, there’s no need to worry about consuming too much of them. It helps in keeping you satisfied and gets sufficient energy to complete tasks effectively. This type of grain has high contents of fat but it can be used as a snack in place of chocolate and other sugary or processed food items. This will certainly improve all types of our heart health.

2. Chard Seed

Chard is rich in minerals that are essential for the betterment of our body system. Chards contain more than 25 minerals including vitamin K, silicon, and calcium. Vitamin K and vitamin B6 both are responsible for protecting us from calcium deficiency. Chards have a lot of antioxidants that can stop free radical damage and keep the cell cells healthy. Apart from this, they give proper amounts of fiber, protein, and calcium. Hence, they can prevent the symptoms of strokes. It has a wonderful effect on helping to reduce the cholesterol level of your blood or keeping the heart-healthy. In addition to being a great nutritional supplement, chard seed is also used to prepare juices and smoothies. People can consume this nutrient-packed vegetable without making any negative impact on their health.

3. Egg yolks

Egg yolks can be used to make a delicious variety of breakfast and snacks. But it has many amazing uses as well as its good health advantages. Egg yolks are packed with several vitamins and minerals such as vitamin A, iron, copper, potassium, and manganese along with calcium, magnesium, manganese, and copper. It is one of the best alternatives to regular meat. Egg yolk and whole grains are very important for a person who struggles with obesity. There are large amounts of egg yolks can assist a person with weight loss by providing them with the required nutrients and minerals. Eggs can act as good meals for those who face gastrointestinal troubles and can obtain enough protein. Egg yolks also improve the immunity of a person. It contains amino acids which are essential for building the immune system.

4. Sesame seeds

Sesame seeds are commonly known to be a potent antioxidant. These green nuts contain flavonoids which act very effectively as anti-oxidants. Flavonoids are derived from carotene and act as powerful anti-oxidants by bringing down the oxidation levels in the cells and boosting the blood circulation and glucose levels, which will surely help in reducing the risks of cardiovascular diseases. These nuts have a huge amount of protein and good fats that play an important role during the digestion processes. Consumption of sesame seeds regularly can be beneficial for cardiovascular health too. Moreover, it is said to have anti-inflammatory properties that can help to fight the inflammation of our arteries during cardiovascular diseases. The presence of omega-3 fatty acids plays an effective role in improving heart health and treating hypertension.

5. Spinach

There are various types of spinach-like watery leaf spinach, pitter-pitted (sugar-glazed) vegetables, frozen spinach, and raw spinach. Generally, spinach is considered to be a root vegetable. This vegetable helps improve the cholesterol level of the body or blood. Now there is increasing evidence that suggests that spinach is extremely good in preventing the risk of developing coronary artery disease. It will certainly help you maintain a healthy cardiovascular diet. Similarly, spinach is also good for maintaining kidney health too. It is also suitable for promoting proper bowel movements. Due to its ability to remove toxins like nitrates and chloramines from the body, it can also improve the insulin sensitivity level. It keeps a person healthy from the digestive tract and hence will protect them from the issues related to gut health.

6. Dark Chocolate

Chocolate is known to provide a good amount of sugar, carbohydrates, and proteins to the bloodstream. So, it's great for helping with sugar cravings. There is a high risk of developing diabetes due to the increased consumption of unhealthy and spicy products. However, these spices can be avoided while eating dark cocoa beans if we eat them in moderation. Small amounts of refined sugar and excessive carbohydrates can increase the chances of having diabetes. Therefore, it must be avoided as well as consumed only in small quantities. Although the fat content of dark chocolate varies greatly from one brand to another, it can be consumed in small portions and it doesn't pose any kind of threat to your cardiovascular health. This dark chocolate can have the following health advantages. First, it contains a good amount of flavonoids which are found in green tea, khat, and cinnamon. Secondly, it is also a good source of polyphenols which have proven to be beneficial for fighting against cancer. Besides, it is a rich source of sugar which will help in preventing blood sugar spikes and lowering levels of insulin and cortisol. Lastly, it is also found to improve the skin color of a person.

7. Green Tea

Green teas include decaf, herbal teas, black teas, flavored teas, and herbal teas. Some studies have shown that green teas also contain considerable amounts of caffeine and different chemicals and hence they can help in regulating the blood pressure in several ways. Thus, green teas can also be added to the diet of a person to promote weight loss and lower cholesterol levels. If a person does not like consuming coffee, then herbal teas may be a worthy substitute. Moreover, green tea can also be used as a healthy alternative to milk tea and can have similar effects. There are many kinds of green teas such as mint, lemon curd, strawberry limeade, or blackberry tea. All of the teas can be enjoyed as a drink or can be made into a paste and used either hot or cold. Just mix two green teas like green and black coffee and enjoy these teas as a beverage.

8. Fish Oil

Fish oil contains monounsaturated fatty acids. These can reduce the bad LDL or triglycerides that can lead to heart disease. Other than the anti-inflammatory properties, fish oil can also decrease high blood pressure and help to reduce the risk of atherosclerosis. So, it is better to consume fish oil as a regular meal rather than as a dessert or as a garnish. Salmon, cod, mackerel, and anchovies are the sources of this essential oil. As a great source of Omega-3 fatty acids, salmon provides the correct amount of omega-3 fatty acids and prevents the production of LDL which is the main cause of heart diseases and stroke. Another amazing thing about fish oil is the fact that it doesn’t have any saturated fatty acids. This means that the risk of getting heart disease is reduced by 90%. High-quality fish oil can also be added as a sauce to a salad. Consuming fish oil as a beverage can also help you maintain good circulation in the heart. Additionally, a small amount of fish oil has been proved to be effective in treating depression and anxiety.

9. Honey

Honey is mostly regarded as an ingredient used in desserts and as a sweetener; however, honey is a fruit. Its acidic nature makes it the most popular food ingredient. It possesses antibacterial, antibacterial, and antifungal properties and is known to boost immunity. Due to its antibacterial and antifungal properties, honey is used to treat stomach bugs and stomach infections. Furthermore, honey can also be used as a spice to enhance the taste. Honey is also a good source of electrolytes which are necessary for the maintenance of good blood circulation.

10. Blueberries

Since blueberries are a non-fat-colored food, it is good for giving a good amount of vitamins as well. The daily serving of berries can offer about 400 calories, 70% of which are comprised of carbohydrates. Nevertheless, a low amount in a blueberry cup will provide 100 calories and 10% of the carbohydrates. Along with potassium, there is plenty of calcium, phosphorus, manganese, and chromium which can also contribute to a person’s health. Also, blueberries have a good amount of phytonutrients, which are known for controlling intestinal parasites and fighting the growth of colon issues. Along with being a decent source of dietary fiber, this food will also help you gain muscle mass. This can aid in slowing the aging process and boosting immunity.