As we’ve mentioned in our previous article about holistic healing, your diet has a lot to do with your overall health and well-being. Heart health is among the aspects that primarily rely on a good diet. If you’re wondering how you can start eating healthier this 2021, one of the good ways to start is to add these best foods for a healthy heart to your diet.
1. Fresh Herbs
Fresh herbs like basil, oregano, parsley, rosemary, thyme, cilantro, coriander, and dill don’t only add flavor and tang to your dishes. They are also great for your heart. Luckily, they can now be easily found in local grocery stores and markets.
2. Green Leafy Vegetables
You can never go wrong with some greens. Whether it’s for the heart or digestive system, green leafy vegetables will always be recommended. Kangkong, mustasa, pechay, malunggay, talbos ng kamote, to name a few, are some of the most accessible in the Philippines. They’re also mostly cheap, so it’s easy to add them to your grocery list. Better yet, you can grow them yourself!
3. Black Beans
Black beans, also known in the Philippines as tausi, is another easy-to-acquire ingredient that you should add to your heart-healthy food list. It is packed with nutrients that support heart health, including folate, magnesium, and antioxidants. It is also thought to help lower blood pressure, bad cholesterol, and blood sugar levels.
4. Whole Grains
As much as possible, stay away from refined starches. Instead, opt for whole grains such as oats, brown rice, and whole wheat. These are rich in fiber and they can help reduce bad cholesterol in the blood. A study revealed that eating at least three more servings of whole grains every day helps lower one’s risk of heart disease by 22%.
5. Avocado
An excellent source of monounsaturated fats, avocado is undoubtedly one of the best foods for a healthy heart. As such, it is linked to reduced bad cholesterol levels and eventually, decreased heart disease risk. Avocados are also rich in potassium, another nutrient that’s vital for heart health.
6. Fatty Fish
Fatty fish like salmon, anchovies (dilis), mackerel (alumahan or hasa-hasa), sardines, and tuna are rich in Omega-3s, healthy fats that have been known to support heart health. They help lower triglycerides, which is a crucial factor in cholesterol levels. They also help lower the risk for developing hypertension.
7. Tofu
Tofu is a great form of vegetarian soy protein. It also contains heart-healthy minerals and polyunsaturated fats. Fry it in coconut oil or add it in your dishes for best results!
8. Coconut Oil
Coconut oil is another source of saturated fats that help increase good cholesterol (HDL) in the blood. It is also thought to assist in turning bad cholesterol (LDL) into a less harmful form.
9. Yogurt
Yogurt is not only a popular source of probiotics that is good for maintaining gut health. It also contains calcium and potassium, which are minerals that boost heart health.
10. Dark Chocolate
You’ve probably heard that dark chocolates are good for heart health and that’s indeed backed by science! Dark chocolates are rich in flavonoids, which are thought to help keep the heart strong and healthy. Eating dark chocolate at least two times a week reduces your risk of developing calcified plaque in the arteries by 32%. If you’re looking for more reasons (or excuses?) to eat chocolates, this is it! You can start with this delectable low-carb chocolate pudding recipe.
Add These Best Foods for a Healthy Heart to Your Diet Now!
There’s no better time to start taking better care of your heart than this love month! You can begin by adding these heart-healthy foods to your grocery list and make sure you incorporate them into your diet. Your heart will surely thank you!
Don’t miss any of our informative health articles — subscribe to our newsletter now! Follow Top Medical Magazine on Facebook, Instagram, and LinkedIn to stay updated, too!
References:
- 20 Foods That Can Save Your Heart
- 15 Incredibly Heart-Healthy Foods
- Heart-healthy diet: 8 steps to prevent heart disease
