Seven Superfoods for Heart Health
Deaths from cardiovascular disease claim more lives in the United States every year than other form of cancers and chronic diseases. Eating healthy is one of the most effective ways in preventing heart disease. A wholesome diet, high in fruits and vegetables, limiting processed foods, refined carbohydrates and saturated fats is key. Superfoods are great for heart health as they are nutritious foods high in antioxidants, vitamins and minerals, which are essential for a healthy heart. Below are seven everyday common foods that you can incorporate into our diets to help reduce your chances of getting heart disease.
Avocados
Avocados are packed with antioxidants. They are rich in potassium which is a key vitamin for heart health. They are also filled with healthy monounsaturated fats that lower bad cholesterol.
Blueberries
Blueberries are rich in flavonoids, which are antioxidants that can help to lower blood pressure, prevent plaque buildup and bad cholesterol. Blueberries also help to reduce inflammation which protects heart health.
Kale
Kale is rich in calcium and potassium which are essential vitamins for heart health. Kale is also high in carotenoids, which act like antioxidants, which help to support the immune system, prevent cell damage and help to prevent against cancer.
Oatmeal
Oatmeal is high in soluble fibers which helps to lower cholesterol. Soluble fiber absorbs the cholesterol in the digestive tract, preventing it from being absorbed by the blood stream and eliminates it from the body.
Oranges
Oranges are packed with antioxidants. They are high in vitamin C which not only helps to boost the immune system, but helps to lower blood pressure and reduce the risk of atherosclerosis (hardening of the arteries). Oranges are also rich in potassium which is a key vitamin for healthy heart functioning.
Tomatoes
Tomatoes are packed with high amounts of Vitamins A, C, K, B6, folate, thiamine, potassium, phosphorus and magnesium which are all key nutrients for healthy heart functioning. One of tomatoes antioxidants is lycopene which helps to lower bad cholesterol and defend against cancer.
Walnuts
Walnuts are high in omega-3 fatty acids and vitamin E which helps to lower cholesterol. Omega-3 fatty acids also help to reduce blood pressure and slow the progression of atherosclerosis (hardening of the arteries), decreasing the risk of heart attack and stroke.