Eating healthy for a healthy heart

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These healthy practices include incorporating whole foods and fostering good habits:

Brainy walnuts – Walnuts are high in vitamin E. Vitamin E helps prevent plaque from building up in your arteries and can help lower your risk of heart disease and heart attacks.

Colorful berries - Almost all berries - including strawberries, blueberries, and blackberries -- have the potential to be great for your heart health because of anthocyanins. This antioxidant can decrease your risk of heart disease and protect against hypertension.

The secret of soybeans or edamame - Soybean or edamame is chock-full of isoflavones, which are a boon for your arteries and veins. They are rich in protein, antioxidants, and fiber that may lower circulating cholesterol levels.

Nutritional red tomatoes - Tomatoes are rich in Vitamin A and C, folic acid, beta-carotene, and a rich source of antioxidants. Tomatoes are packed with lycopene, an antioxidant that can reduce inflammation and even lower your LDL cholesterol levels.

LDL is considered the "bad cholesterol" because it contributes to artery-clogging plaque, which puts you at a higher risk of heart attacks or strokes.

The best way to eat tomatoes for your heart health is to cook them because when they're heated up, the lycopene levels increase.

Seasonal broccoli and cauliflower - are rich in sulforaphane, which is a compound that can switch on a protein that prevents plaque from clogging your arteries.

Eat fish - Salmon and other fish like trout, mackerel, herring, sardines, and tuna - are high in omega-3 fatty acids and can help reduce your blood pressure.

Candied avocado - The healthy fats in avocados help absorb other nutrients, and they contain heart-healthy monounsaturated fats.

Healthy chickpeas - chickpeas are high exceptionally high in soluble fiber, which can help lower your LDL cholesterol that is your "bad cholesterol."

 

Dark chocolate - Dark chocolate can be a boon for your heart health - but don't overindulge, dark chocolate can help restore flexibility in your arteries and keeping white blood cells from sticking to the walls of vessels

Weight management – Eat a healthy, balanced diet low in fat and sugar, which includes plenty of vegetables and fruits, along with regular physical activities.

Quit smoking and alcohol – Smoking is injurious to health; it is one of the leading causes of coronary heart disease. Alcohol contains calories; therefore, it is better to limit the intake of alcohol is recommended to reduce the risk of severe problems with your health, including risks to your heart health.

Regular exercises – Regular moderate to intense exercises under proper supervision can reduce your risk of developing heart disease. It can also be a great mood booster and stress buster.

Add fiber to your regular diet – Eat fibers from different varieties of sources; it will help to lower your risk of heart diseases. Eat five portions of fruits and vegetables; they are good sources of fiber, vitamins, and minerals.

Give up the fat, watch your belly go flat - Avoid saturated fats. High Saturated fat can raise the level of cholesterol in the blood, which can lead to heart diseases. Therefore it is better to avoid food that is high in saturated fats.

Avoid stress – Today's lifestyle has increased our stress levels tremendously, which has increased the risk of heart disease. Positively changing your lifestyle can help you to reduce the risk of heart disease through a stress-free life.

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