The human heart is an incredible organ. It is the control center of our circulatory system and is responsible for pumping blood to all parts of our body.
This fascinating organ contains four main chambers. The two upper chambers are responsible for receiving incoming blood, while the two lower chambers are responsible for pumping blood out. This organ acts with great precision in getting your blood exactly where it needs to be in your body at all times.
Because of its importance, we need to make sure that we take good care of it throughout our lives. Eating certain foods that greatly benefit this vital organ is one way to do this.
Let’s discuss seven essential foods that boost the health of your heart.
Oats: Great For Your Heart
According to the Mayo Clinic Health System, eating oats is very beneficial for heart health. This is because they contain beta-glucan, a type of soluble fiber that “lowers blood glucose and cholesterol levels, thus reducing the risk of heart disease.” They suggest eating steel-cut oats, as they contain the highest amount of fiber and are the least processed. Oats also contain many vitamins and minerals that your body needs.
Walnuts
These heart-healthy nuts can help fight inflammation in your arteries. They are also rich in omega-3s and other healthy fats called monounsaturated fats. Walnuts also contain plant sterols. These natural compounds can help lower cholesterol levels. You can use walnut oil as well to replace any unhealthy oils you may be using.
Almonds
Like walnuts, almonds also contain plant sterols, fiber, and heart-healthy fats. However, they can also help lower LDL cholesterol. In case you are not familiar with this term, LDL cholesterol is known as the “bad” cholesterol. This dangerous type of cholesterol collects in the walls of your blood vessels, causing them to narrow. This condition becomes very dangerous as it progresses. Eating walnuts on a regular basis may help prevent this condition.
Salmon
Salmon is packed with essential omega-3 fatty acids. These important fats cannot be produced by our bodies, so we must get them through the foods we eat. They have the power to lower triglycerides and even reduce inflammation. They also can help lower your blood pressure. Doctors say that a diet high in omega 3’s can also reduce your chance of developing a rhythm disorder of the heart.
The American Heart Association (AHA) recommends eating two servings of salmon per week. You can also eat other fish that are high in a omega 3’s, such as mackerel, herring, lake trout, or sardines. The AHA states that “regularly eating fish and seafood is consistently associated with a lower risk of cardiovascular disease.”
Black Beans
Black beans are packed with heart-healthy nutrients including Vitamin B9, or folate. This important vitamin helps break down an amino acid called homocysteine, which can damage the walls of your arteries. High levels of this amino acid can even cause blood clots that can lead to a heart attack or stroke. This is especially true if you have high blood pressure.
Black beans also contain a good deal of fiber, which helps control cholesterol and blood sugar levels. The magnesium and antioxidants in black beans can help lower blood pressure as well.
Blueberries
According to the USDA Human Nutrition Center, blueberries ranked number one in antioxidant activity when compared with 40 other fruits and vegetables. Some of the powerful antioxidants in blueberries are called anthocyanins. They have been shown to neutralize free radicals in the body. Free radicals are atoms or molecules that can damage your heart, as well as your other organs.
Also, according to the US High Bush Blueberry Council, researchers believe that the build up of LDL cholesterol in our artery walls can be reduced by eating blueberries. This is also due to the special antioxidants they contain.
Leafy Greens
Leafy greens such as kale, spinach, and collards are all great for your heart. They are a great source of vitamin K, which helps with proper blood clotting and also helps protect your arteries. These greens also contain a good deal of dietary nitrates, which are known for reducing blood pressure. They can also improve the function of the cells that line your blood vessels.
So, if you want to change your diet in order to start caring for your heart, these foods are a great place to start. Enjoy experimenting with these foods in your diet. You will feel good knowing that you are taking steps to care for this very important organ.
Disclaimer: The purpose of this article is to simply provide information. It does not intend to replace medical advice from a physician.
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