You already know about steps to gain heart-healthy diet and also cooking tips for a healthier heart. And now you might curious about what are the foods that good for your heart healthy. So here are the list:
Oatmeal full of omega 3 fatty acid, folate, and potassium. It can helps to lower your LDL or bad cholesterol level and keep your arteries clear. Plus it is rich in fiber.
Salmon contains a lot of omega 3 fatty acid, which can helps reduce your blood pressure. You can take 2 serving per week of wild salmon. Other oily fish also good for you, such as mackerel, tuna, herring, and sardines.
Avocado packed with monoansaturated fat or good fat which can help lower your LDL levels while raising the amount of HDL (good cholesterol).
4. Olive oil
Olive oil acts the same as avocado, they are rich in monounsaturated fats and can helps to lower your LDL level thus can reduces the risk of developing heart disease. Use them as butter when cooking and find the extra virgin or virgin olive oil.
Walnuts, macadamia, and almonds are very rich with mono and polyunsaturated fat and also rich in fiber. This make them a great source of healthy fat.
All kind of berries are full of anti-inflammatories, which reduces rick of heart disease and cancer. But the best berries are blackberry and blueberry.
Legumes or beans like lentils, chickpeas, black beans, and kidney beans are good source of omega 3 fatty acids, calcium, and soluble fibers.
Spinach and other vegetables is very good to your heart. You should take at least 2.5 serving each day to cut your risk of heart disease by 25%. Spinach itself contains lutein, folate, potassium, and fiber.
9. Flax seed
This new superfood is full of fiber, omega 3, and omega 6 fatty acid. You can top your oatmeal or whole grain cereal with flax seed for your ultimate heart-healthy breakfast.
Soy is low in saturated fat and is a great source of lean protein, thus it helps your lower cholesterol level. You should take a natural sources of soy like edamame, tempeh, and organic silken tofu. You can also pour soy milk into you oatmeal which is great for your health. But watch out since some soy product has a high amount of salt.