8 Superfoods for a Healthy Heart

Selection of food for healthy heart

The best weapon against developing heart disease is a healthy diet and lifestyle. Adopting a healthy lifestyle and dropping  habits such as smoking can help improve your heart health.  A healthy diet  is an important step against heart disease. including the following in your diet may help lower your chances of developing heart disease.

Fish

Studies have shown that eating fish rich in omega 3 fatty acid at least twice a week can help lower your cholesterol and decrease your chance of heart disease . According to the American heart Association, research has shown that omega-3 fatty acids decrease risk of  arrhythmia (abnormal heartbeats), which can lead to sudden death.  Omega-3 fatty acids also decrease triglyceride levels, slows growth rate of plaques.

Avocado

This is filled with monounsaturated fat and can help lower LDL  level while raising the HDL cholesterol levels in your body. Avocado can be mashed and used as a substitute for sandwich spread.

Dark Chocolate

Studies have shown that dark chocolate may help reduce the risk factors for heart attack. Cocoa beans is a good source of flavonoid a natural compound  with an antioxidant effect which helps reduce cell damages arising from heart disease. Dark chocolate can be a part of a healthy diet when taken in moderation.

Olive Oil

Substituting olive oil for other artery clogging oil helps reduce the risk of heart disease.

Apples

This is a natural source of antioxidant and flavonoid which are good for a healthy heart. Eating one or two apples a day may help keep stroke and heart attack away.

Legumes

These are free of saturated fat and are cholesterol free source of protein. Legumes can be a healthy substitute for meat. Fill up on beans and lentils they are rich in fiber and may help lower the risk of heart disease.

Flaxseed

Several studies have suggested that a diet rich in flaxseed may prevent plaque from being deposited in the arteries. It is a rich source of soluble fibre and omega 3 fatty acid. You can include flaxseed in your daily diet by adding it to your salad and sprinkling on your cereal or yogurt.  

Nuts

These are filled with unsaturated fatty acid which helps lower cholesterol  levels.  It’s also one of the best plant based source  of omega 3 fatty acids. Nuts are rich in fibre which helps in lowering cholesterol. The American Heart Association recommends eating a serving of Unsalted nuts a day. A serving of nut is 1.5 ounces (a small handful).