Here is a list of top 10 foods that are good for your heart and health and will definitely help you lose weight. Incorporate these foods into your diet and cut out junk food and fast food and watch a tremendous change in your body.
Oatmeal. Opt for coarse or steel-cut oats over instant varieties, they’re higher in fiber. Oatmeal is great for breakfast over sugary granola; it is full of omega-3 fatty acids, folic acid and potassium. This high-fiber superfood may also lower LDL (bad) cholesterol levels and help keep arteries clear.
Salmon. Super rich in omega-3 fatty acids, salmon can effectively lower blood pressure and keep blood clotting in check. Aim for two servings a week, which can cut your risk of dying of a heart attack by up to a third. Salmon also contains the carotenoid astaxanthin, which is a very powerful antioxidant. Mackerel, tuna, herring and sardines will also give your heart the same boost.
Avocado. Add a little avocado to your diet to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while increasing the amount of HDL cholesterol in your body. They also allow for the absorption of other carotenoids, particularly beta-carotene and lycopene, which are essential for heart health.
Spinach. This will benefit your health thanks to its stores of lutein, folic acid, potassium and fiber. However, increasing vegetables will surely give your heart a boost.
Linseed. Packed with fiber, omega-3 and omega-6 fatty acids, a small pinch of flaxseed can do a lot for your heart. Top up a bowl of oatmeal or whole grain cereal with a sprinkling of ground flaxseed for the ultimate heart-healthy breakfast. Other ways to eat it are mixing it up in shakes and throwing it in salads.
Berry. Blueberries, raspberries, strawberries, blackberries, etc. are packed with anti-inflammatory compounds that reduce the risk of heart disease and cancer.
Soy. Soy can lower cholesterol and is a great source of lean protein in a heart-healthy diet. Look for natural soy sources like edamame, tempeh, or organic silken tofu. Soy milk is a great addition to a bowl of oatmeal or whole grain cereal. Pay attention to the amount of salt in your soy. Some processed varieties, like soy dogs, may contain extra sodium, which raises blood pressure.
Olive oil. Rich in monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces the risk of developing heart disease. Look for cold-pressed options.
Legumes. Fill up on fiber with lentils, chickpeas, and black beans and kidney beans. They are packed with omega-3 fatty acids, calcium and soluble fiber.
Nuts. Almonds, walnuts and macadamia nuts are all packed with omega-3 fatty acids and mono and polyunsaturated fats.
Thanks to Katrina Kouli
