Your heart is the most important organ in the human body. Every second of the day, blood bustles through your body and it is the heart that supplies blood and oxygen to all parts of it. When a part of your brain is not functioning, you only loose a part of you but when the heart stops beating, life will also end. The heart is the most important part of the body so it needs proper care.
Top Super foods for the Heart
Oatmeal
Oatmeal has been a staple food in Western countries. For years, it is heralded to lower LDL (low-density lipoprotein) or also known as the bad cholesterol. In 1997, the FDA approved this claim, based on the research showing that soluble fiber in oats lowers LDL cholesterol. But today, new research found that oatmeal is not only limited to lower the bad cholesterol, but also capable of the following:
- Improve LDL cholesterol profile – It may curb small LDL cholesterol particles, which may be dangerous than bigger LDL particles.
- Curb inflammation – In a research study, the antioxidant in oats have anti-inflammatory properties.
- Reduce the risk of high blood pressure, type-2 diabetes, and weight gain.
- Boost the immune system – the beta-gluten can boost your immune system and help fight against bacterial infections.
Fish
Is there a catch when eating fish? Some types of fish contain high levels of mercury, PCBs (polychlorinated biphenyls, dioxins and other environmental contaminants. However, fish such as salmon, mackerel, herring, lake trout, sardines and albacore tuna are very high in omega-3 fatty acids. These essential fatty acids have shown to decrease the risk of arrhythmias or abnormal heartbeats that causes sudden death. In addition to, it decreases the triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure.
Blueberries
Blueberries are naturally rich in antioxidants known as anthocyanins, a pigment that gives this berry its dark blue color. These antioxidants protect the heart by scavenging the free radicals that causes damage to the body. Free radicals are the number one factor that causes chronic conditions such as heart disease, type-2 diabetes and cancer.
Raw Cacao
It is the raw cacao and not the roasted, processed cousin known as cocoa, which provides the overflowing nutrients for health and vitality. The touted nutritional benefits range from reducing cataracts to improving heart function, to alleviating stress. It contains flavonoids called the anthocyanidin along with other compounds called epicatechins. According to a study, raw cacao help decrease oxidation of low-density lipoprotein. When the LDL is oxidized, it is then deposited in plaque that produces fat accumulations in the arteries that causes atherosclerosis, or hardening of the arteries. The antioxidant in cacao helps prevent the LDL oxidation, thus reduces plaque formation. This improves circulation and lowers the risk of heart disease.
Beans
Legumes have deserves their good reputation due to their low fat content, high in fiber, and improve cholesterol levels. You don’t need a hill of them to reap its benefit. In fact, the Journal of Nutrition suggest that just having half cup of beans a day may have lower cholesterol levels.
Conclusion
The health benefits of super foods are too many to ignore as it is packed with the essential nutrient necessary for a healthy heart. So, whether you broil, grill or bake it, these super foods should be added to your meal plan.
