Our heart, a fist-sized powerhouse that supplies blood throughout the body every single minute, is something precious to us and hence we bring you 10 Foods for Healthy Heart and Blood Pressure.
The heart is a vital organ that needs constant care which is often neglected by us.
Talking about the human heart which is so sensitive yet so powerful at the same time, pumping blood throughout, supplying oxygen and nutrients 24/7.
Yeah because if it rests you’ll rest in peace.
Talking about a normal day, just think about all the times you have put your heart at risk. It doesn’t necessarily include taking proper care internally but also emotionally.
It’s not as tough as you might think it is!
Importance of Diet in Keeping the Heart Healthy
Our heart beats pumping the blood, supplying oxygen and nutrients every minute beat by beat, 24/7. Have a bowl full of fruits and veggies, whole grains rich in fiber, oily fish such as mackerel, salmon, etc at least twice a week, nuts, legumes, and seeds as part of a healthy diet and try eating meals without meat. You should choose more fruits, vegetables, and foods with whole grains and nutritious protein to get the most value for your skin. You should also eat less food including added sugar, calories, and unhealthy fats. One of the best yet most effective ways to help the heart’s well being is through diet and exercise. Given what you may have read, some fats are good for you. Choose monounsaturated fats like olive oil or canola oil when you use fats for cooking.
How To Know You Have A Healthy Heart
- A healthy heart is essential to a healthy body and mind. Statistics indicate that cardiovascular disorders affect more than 2500 people around the world every day. Holding your heart strong from a young age will help you out better as you age.
- When you regularly go into cardiovascular workouts and have a cholesterol intake test, you’re most likely on the right path to a healthy heart. Our restful heart rate says a great deal about the fitness of your heart.
- The active lifestyle means you keep the heart actively occupied in pumping blood. It means the heart is in a pretty good condition when you can stay active for longer periods.
- Compared with their lazy counterparts, active people tend to have a really strong heart. Stress is a good way to find out if you have a strong heart. If you do a stress test well, it is most likely that you don’t have to think about your heart’s health. Use the blood glucose meter to check the body glucose levels.
- If you have a high level of blood glucose, this is an indicator that a good heart is in you. If your pulse will calm down rapidly after an extremely aerobic workout, that indicates that your heart is in good health. You can try it at home.
What Does A Healthy Heart Look Like
Compared to a heart weakened by a heart attack, a healthy heart is comparatively smaller as shown in the illustration above.
A healthy heart is about the fist size.
The ribs and breastbone (sternum) cover it.
It beats like 100,000 times a day. Our heart is divided into 4 chambers that we all know. The top two chambers are called atria, and ventricles are reserved for the bottom two chambers. The four chambers are separated by valves that open with each heartbeat and close. There are four heart valves, which opens with every heartbeat and then closes, separate the four chambers of the heart.
They are as follows:
- Tricuspid valve
- Aortic valve
- Pulmonary valve
- Mitral valve
Valves that do not function properly can lead to various types of valvular heart disease. For example, if a valve does not close properly, blood may leak or flow backward between the chambers.
The electrical system in the heart guarantees that the heart beats at usual, normal rhythms. It begins at the SA Node (sinoatrial node) with an electrical signal in the right atrium. Then the electrical signal spreads from top to bottom (from atria to ventricles) throughout the heart. The other two sleep in a chain-like one part contracts.
10 Foods For Healthy Heart And Blood Pressure
All these foods are best suited in keeping your blood pressure in check and your heart healthy. You can have them on their own or mix them together and create your own healthy meal. Thus, here are the 10 Foods for Healthy Heart and Blood Pressure that you should add to your daily diet.
Few nutritious nuts like almonds can relieve your heart to keep it healthy and support your spirit. Almonds, on the other hand, are rich in nutrients, along with various vitamins and minerals that are crucial for a healthy heart. Two important nutrients that are fiber and heart-healthy monounsaturated fats are found in almonds that can help you stay away from various heart diseases.
2. Flax Seeds
Flax seeds contain omega-3 fatty acids, fibers, and hydrogenates that adversely boosts heart health and helps in reducing blood pressure. There is also some evidence that flax seeds may help reduce your risk of cancer. So ask your doctor about the benefits of flax seeds and they will surprise you. A few sprinkles mixed into your food every day could help lower your cholesterol and bring you better heart health!
3. Red, Orange and Yellow Vegetables
Red, yellow and orange vegetables such as carrots, sweet potatoes, red peppers, tomatoes, and acorn squash are filled with carotids, fiber, and vitamins can pretty much help to support your heart and keep it healthy. To maintain healthy blood pressure, you’re supposed to eat 4-5 green vegetables. It’s no surprise their partner fruit features after reading about vegetables in a healthy eating pattern for managing high blood pressure.
The ocean-going fish is a top choice because it is high in omega-3 fatty acids. Adding fishes rich in omega 3s fatty acids ensures that your blood is flowing properly in your bloodstream. Also, omega-3s fatty acids are known to have anti clotting properties as well. They also help lower your triglycerides (a type of fat that can cause heart disease).
5. Dark Chocolates
Dark chocolate is high in antioxidants such as flavonoids, which can help to improve heart health. The stronger the cocoa content the healthier! (The fiber and protein increase and the sugar decreases with higher amounts of cocoa). If you’re a chocolate-milk addict. Start with cocoa at least 70 percent. Ironically, some reports have linked dark chocolate consumption with a reduced risk of heart disease.
You can also use garlic which is an excellent remedy for a list of diseases. Throughout recent years, the study has verified its potent medicinal properties and has shown that garlic can even help improve heart health. Allicin, a compound that is found in garlic is quite famous for its therapeutic effects on humans.
Spinach packs a punch! Popeye was correct. Kale, Swiss chard, collard/mustard greens, and bok-choy do likewise. Instead of spinach, use those sandwiches and salads. Broccoli and asparagus contain powerful nutrients such as vitamins C and E, potassium, folate, calcium, and fiber.
Berries are a heart-healthy chock full of phytonutrients and soluble fiber. For cereal or milk, consider the blueberries, bananas (yes, banana is a berry), blackberries or raspberries.
9. Red Wine
A 4-ounce glass of red wine will help improve good cholesterol (HDL) levels (up to two for men and one for women per day). The wine was used hundreds of years ago to cure various health problems. Medieval monasteries were certain that, thanks to their mild, regular consumption of wine, their monks lived longer than the rest of the population. Research has shown over the last few years that this could be true.
10. Fruits and Veggies
Apples, pears, oranges, and other citrus fruits, green leafy vegetables, leafy greens (such as broccoli, cabbage, and cauliflower), and green and yellow vegetables (such as green beans, carrots, and peppers) are the foods that seemed to provide the greatest benefits. Fruits and vegetables contain several healthy nutrients, especially fiber, which tends to help lower cholesterol. Therefore, considering fruits and vegetables, the more is better.
Benefits Of a Healthy Heart
Do you know that a healthy heart means a healthy brain?
I agree with what you might be thinking, that keeping your heart healthy is a task. But don’t worry as I’m here to make this task easy for you. just stick with me and you’ll find out how. After all it works hard without fail so you too, should return the favor.
- Having a healthy heart means no worries. No worries about cholesterol and blood pressure. Like most other people you don’t have to keep worrying constantly about keeping an eye on the amount of food you’re eating. You can have it all but in a limited and healthy manner.
- Say no to depression. Having a healthy heart means very low chances of feeling depressed or mentally unwell as heart diseases can increase the chances of feeling depressed.
- Dodge off dementia. Heart health and your mental well being go hand in hand. And it may even go beyond the feelings of what you call depression. Poor health of your heart often leads to dementia. And is used to describe various symptoms of cognitive decline, for example, forgetfulness. Dementia is not any disease in itself but a general term that is used to describe the symptoms linked to mental illness. Like you may find difficulty in making decisions, reasoning and remembering faces and places.
How To Take Better Care Of Your Heart In a Few Simple Steps
- You need to give up on the junk that you are probably stuffing your mouths with at any given time (maybe even while reading this article).
- Do you even realize how much harm can sitting for too long can cause to your heart? It should be a matter of concern as you’re not burning any calories whilst you’re sitting for a long duration of time without any breaks or stretching. Make sure to MOVE MORE!
- Exercise is the key. You often neglect exercising regularly which leads to many health consequences including the health of your heart.
- Stay away from the smokers and OH! obviously smoking. Considering it to be one of the biggest reasons for heart disease, you should immediately quit if you’re a smoker and if you’re not, which is an excellent thing, then try maintaining distance from those who smoke.
- What’s the harm in going for an annual checkup if not more to know where you stand in the race for a healthy heart.
By following the above regimen religiously I can assure you that no force can stop you from having a healthy heart. And a long life.