11 Super-Cool Foods That Save Your Heart - Start Eating ASAP

The super cool foods that save your heart not only protect the heart also, indirectly helps in weight loss. 

And makes you fit and keep healthy. 

 

Whole grains, beans, pulses, fish, chicken, colorfully presented fresh fruits and vegetables, nuts, seeds, etc. are the foods that keep your heart and health super cool. These foods are also consumed for weight loss.

 

We will see the 11 Super-Cool foods that save your heart and keep you healthy.

 

 

 

Whole Grains

 

 

 

Brown rice, whole oats, broken wheat, barley, millets, quinoa, etc. these foods are highly fibrous and contain vitamins like vitamin B, vitamin C, phytochemicals, minerals, good cholesterol, etc.

 

Intake of whole grains restricts and controls blood pressure, blood cholesterol, obesity, type 2 diabetics.

Intake of whole grains in all 3 times meals of the day is highly essential.

 

Lentils

Beans, peas, soya beans, chickpeas, green grams (mung beans), Bengal gram, etc. these foods have high protein content. People following vegan and who are vegetarian can get their protein content on consuming these foods.

 

Since these foods have high protein content they reduce LDL (low-density lipoprotein) also known as bad cholesterol.

 

Also, since lentils naturally have a high content of potassium, calcium, and magnesium they control blood pressure.

 

Keerai (Greens) or Spinach

Spinach contains a high quantity of vitamins and minerals which are not only good for the heart but also for health.

 

Pasalai keerai has a high amount of vitamin A, vitamin B, and vitamin E, magnesium, iron, etc. It protects blood vessels and maintains the level of RBC in the body.

 

Eating of spinach helps in controlling hypertension. Consuming spinach or keerai 5 days in a week is highly important. It can be taken in form of soup, salad, stew, curry, chutney, dosa, idli, etc.  

 

Broccoli 

                        

Broccoli is highly fibrous and contains vitamin C, vitamin K, potassium, protein, etc.

 

Sulforaphane a sulfur-rich component that is present in broccoli helps in protecting the leakage from blood vessels.

 

Tomato

Lycopene in tomato protects the heart and the blood vessels, improves heart health, and lower the risk in certain types of cancer.

 

Lycopene is present in both tomato and processed tomato products. But the direct intake of tomatoes is good for the health.

 

Avocado 

Avocado contains a huge amount of unsaturated fats which are good for health also, reduces blood cholesterol.

 

Potassium in avocado helps in reducing blood pressure and keeps the heart-healthy.

 

Olive oil

 

                        

 

Every time olive gets the first place and be the top ingredient in keeping the heart-healthy. Good cholesterol which is present in olive oil protects the heart. 

 

Olive oil reduces the bad cholesterol and increases the good cholesterol, and also increases the anti-oxidants. The blood vessels will also be healthy.

 

Buying of virgin olive oil and extra virgin olive oil contains a high level of anti-oxidants and MUFA.

 

Almonds and Walnuts

A proper way to obtain good cholesterol in our body is by daily eating nuts. Walnuts contain omega 3 fatty acids, fibers, and minerals that act as a shield and protect the heart.

 

Take 4-5 soaked almonds daily morning before you start your day. Walnuts can be taken in salads, also can be eaten alone as it is.

 

Chia Seeds & Flax Seeds

Both chia seeds and flax seeds are good for health. It controls blood pressure and keeps blood cholesterol too normal.

 

Both chia seeds and flax seeds can be taken in our daily food in juices, smoothies, etc.

 

Dark chocolate

 

    

 

Anti-oxidants like flavonoids are highly present in dark chocolate. These flavonoids restrict the blockage in blood vessels and control blood pressure.

 

Although dark chocolates are good for health, only less quantity should be taken. Always choose dark chocolate which contains 70% cocoa and which contains less sugar in it.

 

Fish

 

 

Fishes like tuna, herring, salmon, mackerel, etc. are good for the heart. These fishes are rich in omega 3 fatty acids which reduce the bad cholesterol and keep the heart-healthy. It is essential to take 100 to 150 grams of fish in your food twice a week.

 

Fishes that are brought from the sea, lakes, and dams have more amount of omega 3 fatty acids than fishes that are grown in fish farms.