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Four heart healthy foods to include in your diet
Cardiovascular diseases and deaths have become exceedingly common in this generation. While multiple factors play a role in how the heart functions, research indicates that our lifestyle and diet are largely responsible. Even if you do not have any overt cardiovascular issues, it is still important to eat heart healthy foods to possibly reduce the risk of any future concerns. Here are four heart healthy foods to include in your diet.
Fatty fish
Salmon and other fatty fish, such as sardines and mackerel, are some of the most popular heart healthy foods. They contain copious amounts of omega-3 fatty acids that may reduce blood pressure, decrease triglyceride levels, slow the growth of plaque in the arteries and possibly reduce the risk of arrhythmias. Besides, omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes. Non fish options of omega-3 fatty acids include walnuts, ground flaxseed, hemp seeds and chia seeds.
Green leafy vegetables and fruits
The foundation of heart healthy foods includes plenty of fruits and vegetables. They provide nutrients that may lower blood pressure and cholesterol, including fiber, potassium, magnesium and phytonutrients. Some good sources include citrus fruits, which are high in vitamin C and tomatoes, which are high in heart healthy potassium. Tomatoes are also a good source of the antioxidant lycopene. Broccoli, spinach and kale are some other vegetables that are heart healthy as they are high in carotenoids, which act as antioxidants and counter harmful toxins in your body. They are also high in fiber and contain tons of vitamins and minerals. Kale contains traces of omega-3 fatty acids as well. Avocados are another important fruit category to include as they are rich in healthy fats, which may lower heart disease risk factors, such as cholesterol.
Moringa
This powerful antioxidant is also another important member of the family of heart healthy foods. Incorporating moringa in the diet has multiple benefits, but did you know it also has properties that benefit the heart? Among other things, it may help to reduce inflammation and lower cholesterol, both of which are essential in maintaining a healthy heart. Moringa leaves are rich in vitamins A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 and folate. They are also rich in magnesium, iron, calcium, phosphorus and zinc, all of which may help to keep the heart functioning optimally. The antioxidant properties in moringa, such as the presence of vitamin C and beta carotene, also help fight free radical damage that may lead to chronic heart diseases. Besides, they contain quercetin as well, which is an antioxidant that may help lower blood pressure. Miracle Tree’s Moringa Powder and Moringa Teas are an easy way to incorporate Moringa into your diet.
Oatmeal
Oats are another popular heart healthy food that contain properties that are linked to reduce the risk of heart diseases. Oatmeal is high in beta-glucan, which is a type of soluble fiber that may help lower cholesterol. It acts as a sponge of sorts in the digestive tract which soaks up the cholesterol, thereby eliminating it from the body so that it is not absorbed into the bloodstream. Oats also contain compounds that produce antioxidant properties in the body that have an anti-inflammatory effect. It is recommended to avoid instant oats as they tend to be highly-processed and contain high levels of sugar.
It is always recommended to speak to your Doctor or nutritionist before making changes to your regular diet.
Miracle Tree® products are not intended to diagnose, treat, cure, or prevent any disease. While there is promising research currently evaluating moringa and other similar products, we rather focus on their nutritional qualities.
