Food for the Heart: What to Include in Your Diet for a Healthy Heart
When it comes to cardiovascular health, prevention is better than cure. By eating food that nurtures rather than destroys your body, you are on the right path towards a long and healthy life. After all, we need to take care of ourselves first before we can take care of others. If you want to get started on taking better care of your heart, here are some heart-healthy food you should consider for your next weekly menu plan.
Green Veggies
It’s good to go green! Include some green, leafy vegetables like kale, spinach, kangkong, and malunggay in your diet to get your daily dose of antioxidants, vitamins, and minerals.
Pro tip: Vitamin K and dietary nitrates in green veggies improves cell function in the blood vessels, lower blood pressure, and decrease stiffness in your arteries. These can lower risks of heart disease!
Whole Grains
Whole-grain food is key to lowering your systolic blood pressure and cholesterol, leading to lowered risks of heart disease! Samples of whole-grain food include brown rice, quinoa, oats, and whole wheat. Eat an additional three whole-grain servings to lower heart disease risks by approximately 22%!
Pro tip: Along with normal sodium intake, a combination of whole grains, plant-based food, and low-fat dairy items can help prevent and manage hypertension.
Nuts and Berries
Besides being rich in antioxidants, berries are a sweet treat you won’t mind munching every day! These low-calorie snacks can improve cell function in the blood vessels and improve insulin resistance. Stock up on strawberries, raspberries, blackberries, and blueberries on your next grocery trip!
Nuts are chock-full of micronutrients and fiber that can help lower heart disease risks, blood pressure, and cholesterol.
Pro tip: “Tree nuts” like walnuts are strongly recommended to prevent cardiovascular diseases.
Fatty Fish
Omega-3 fatty acids, which have plenty of benefits for heart health, can be found in fatty fish like tuna, mackerel, salmon, and sardines. Aside from lower cholesterol levels, fatty fish can reduce risks of arrhythmias and mitigate depression!
Pro tip: Fish oil and Omega-3 supplements such as algal oil and krill oil can also lower blood pressure and improve your arteries.
Dark Chocolate
Last but not the least is just desserts! Dark chocolate contains antioxidants such as flavonoids that can improve your heart health. However, dark chocolate may contain high levels of calories and sugar, so make sure to consume in moderation!
Pro tip: Choose dark chocolate with at least 70% cocoa content to enjoy many more heart-healthy benefits!
Bonus: More food for a healthy heart!
Tomatoes: Rich in lycopene, lowers the risks of heart disease and stroke. Also helps increase HDL or “good” cholesterol.
Avocados: Rich in monounsaturated acids, vitamins, and phytochemicals that can take antioxidant functions.
Soy and Soy Foods: Soy is a plant-protein known to lower cholesterol and blood pressure.
We at World Citi Med work hard to listen to your heart. If you want to consult our heart professionals, you may call our Cardiovascular Laboteinoratory at (02) 84384580 local 216 or send us an email inquiry@worldcitimedicalcenter.com, You can also connect with us on our Official Facebook Page: World Citi Medical Center.
