Maintaining a healthy heart is important to avoid many deadly diseases such as coronary heart disease (CHD) and heart attacks.
Delicious Snacks to Healthy Heart
There are a number of approaches that can be taken to keep these vital organs healthy. One of the easiest ways to eat is to make your heart healthy. Here are the Snacks options:
1. Salmon
Salmon can be the best heart-healthy food as it is rich in omega-3 fatty acids. Launching WebMD, omega-3s are healthy fats that can reduce the risk of heart rhythm and blood pressure disorders. Salmon can also reduce triglycerides and reduce inflammation. The American Heart Association recommends eating two servings of salmon or other oily fish a week.
2. Tuna
Tuna can also be a heart-healthy food because it contains omega-3. Tuna can be an alternative to consuming salmon because it is often cheaper. Albacore (white tuna) contains more omega-3s than other types of tuna. Aside from salmon and tuna, heart-healthy omega-3 fatty acids can also be obtained from mackerel, herring, sardines, and anchovies.
3. Black beans
Black beans contain a variety of heart-healthy nutrients. The folate, antioxidants, and magnesium in black beans can help lower blood pressure. Meanwhile, the fiber content in black beans can help control cholesterol and blood sugar levels. Therefore, feel free to add black beans to soups and salads often.
4. Olive oil
Olive oil is a healthy fats made from ground olives. Olive oil is also rich in antioxidants that can nourish the heart. This oil can protect the condition of your blood vessels. When olive oil is used routinely to replace the use of saturated fats, such as butter, it can help lower cholesterol levels.
5. Edamame Edamame is the Japanese word for soybeans. The Natabi protein found in edamame can help lower cholesterol levels. One cup edamame also contains 8 grams of heart-healthy fiber.
6. Almonds
Almonds are useful to consume as food to maintain a healthy heart. Almonds have been shown to provide sterols, fiber and healthy fats that are good for heart health. Almonds can also help lower bad (LDL) cholesterol.
7. Walnuts
Walnuts can protect you from inflammation of the heart arteries. This is because walnuts are full of many nutrients that can nourish the heart, such as omega-3, healthy fats called monounsaturated fats, sterols, and fiber. Eating a small handful of walnuts on a regular basis has been reported to reduce blood cholesterol levels.
8. Tofu
Eat tofu and you'll get a plant-based protein that contains heart-healthy minerals, fiber, and polyunsaturated fats.
9. Sweet Potato
Replace the white potato with the sweet potato now if you want to be heart-healthy. With a low glycemic index, sweet potatoes will not cause a rapid spike in blood sugar. Sweet potatoes also contain fiber, vitamin A, and lycopene, which are beneficial for health.
10. Oranges
Oranges can be a heart-healthy food because they contain the cholesterol-resistant pectin fibers. Oranges also contain the mineral potassium, which can help control blood pressure. In one study, drinking two cups of orange juice every day could improve blood vessel health. This habit can also lower blood pressure in men.
11. Barley or barley
Try these whole grains as an alternative to rice. You can also boil barley in soups and stews. The fiber in barley can help lower cholesterol levels. Barley can also be helpful in lowering blood sugar levels.
12. Oatmeal
A bowl of warm oatmeal can keep you full for hours, smother cravings for snacks, and help keep blood sugar levels steady over time. Not only that, the oat fiber found in oatmeal can nourish the heart by reducing bad cholesterol (LDL).
13. Flaxseed
These brilliant brown seeds contain three things that are good for the heart, which are fiber, phytochemicals called lignans, and omega-3 fatty acids.
14. Low-Fat Yogurt
Yogurt, which is a dairy product, is not just good for bone health. Yogurt can also help control high blood pressure. The reason is that yogurt is high in calcium and potassium. To really get calcium and reduce fat, choose low-fat yogurt.
