12 foods to prevent heart attack and keep your heart healthy
1. Oats and Barley:
They are considered as the comfort-food nutrient powerhouse. These whole grains are rich in antioxidants, phytoestrogens, and phytosterols—all nutrients that protect against heart disease. Other whole grain foods such as brown bread, pasta, and grits are also good for heart health.
2. Salmon and other fatty fishes:
Salmon and other fatty fishes such as tuna, mackerel, herring, sardines, and trout contain copious amounts of omega-3 fatty acids.Omega-3 fatty acids help lower blood pressure and can help prevent irregular heart rhythms.
Yogurt is rich in friendly probiotics and live bacteria that play an important roll in gut health against disease. A study in the American Journal of Hypertension, published by Oxford University Press, suggests that higher yogurt intake is associated with lower cardiovascular disease risk among hypertensive men and women.
Nuts contain unsaturated fats, omega-3 fatty acids, vitamins, and other nutrients. Every day consuming a small
handful of nuts such as walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts, and peanuts is good for heart health.
5. Leafy and colorful vegetables:
Different colorful red, yellow, and orange vegetables such as carrots, sweet potatoes, red, green & yellow bell peppers, broccoli, radishes are packed with carotenoids, fiber and vitamins to help your heart. Other leafy greens like spinach, lettuce, kale, and cabbage deliver vitamins and minerals essential for heart health. These are low in calories and high in fiber.
Kidney beans and dark beans are high in fiber and potassium. Beans promote heart health by maintaining a healthy blood pressure level and reduces the risk of cardiovascular disease and stroke. Dry beans have been shown to improve serum lipid profiles in patients with coronary heart disease (CHD).
Pomegranates contain lots of small edible seeds called arils. These seeds are rich in fiber, vitamins, minerals and have more antioxidant power than cranberry juice or green tea. By drinking a glass of Pomegranates juice on daily basis can protect against heart attacks and strokes. This fruit reduces stress and fights arthritis.
8. Extra-virgin Olive Oil:
Both the green and black olives are another source of good fat. Olive oil is a rich source of monounsaturated fats and polyphenols, which can help reduce both cholesterol and blood sugar levels.
Tomatoes provide lycopene, Potassium, vitamin A, B, C, and E and alpha- and beta-carotene. Lycopene is a chemical that gives a tomato its red color and lycopene lower LDL, or “bad” cholesterol and keeps blood from clotting, which lowers stroke risk. Potassium is a mineral that can help lower blood pressure.
10. Green Tea:
Drinking green tea is linked to a lower risk of heart failure, stroke, and coronary heart disease. Green tea contains powerful antioxidants which may actively protect the heart. A study of 40,530 Japanese adults found that participants who drank more than five cups of green tea a day had a 26% lower risk of death from heart attack or stroke and a 16% lower risk of death from all causes than people who drank less than one cup of green tea a day.
Flaxseeds contain omega-3 fatty acids, fiber, and phytoestrogens that boost heart health. The high fiber content of flax seeds help lower cholesterol and play an important role in improving heart health.
Phytonutrients found in apple can help to lower the risk of suffering a stroke. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant. People who ate at least one apple a day have low bad cholesterol and a lower risk of heart diseases.