Best foods for healthy heart.

There are many things you can do to keep your heart healthy and disease-free.

    You can get a yearly checkup, exercise daily, quit smoking, or take steps to reduce the stress level in your life.

    All of these can have a positive effect on heart health. One of the simplest lifestyle changes that benefit your heart is watching what you eat.

    About 6 million people currently live with heart failure, and nearly half of them will die within 5 years of diagnosis.

    The Centers for Disease Control and Prevention warns that eating foods high in fat, cholesterol, or sodium can be very harmful to the heart. So diet is a good place to start if you are taking steps to reduce your risk of heart disease.

Here are

Best foods for healthy heart.

1.apple.

Eating one Apple a day will surely keep the doctor away because it contains guercetin, a photochemical drug that has anti-inflammatory properties.  It also helps prevent blood clots.  Eat apples with your cereal, or eat them as a snack if you are hungry, instead of emptying the fried chips.

2.whole grain.

All grains contain three nutrient-rich kernels: seed, berly.

     Common grains include whole grains, brown rice, oats, peas, barley, buckwheat, and hemp.

     Compared to refined grains, whole grains are rich in fiber, which lowers the bad LDL cholesterol and reduces the risk of heart disease.

     Several studies have shown that having plenty of grains in your diet can benefit your heart.

     An analysis of 45 studies showed that taking three supplements a day was associated with a 22% reduced risk of heart disease.

     Another study found that taking at least three whole grains reduced blood pressure significantly from 6 mm Hg to 6 mm Hg, which was enough to reduce the risk of stroke by about 25%.

3. Almonds.

nuts have been shown to lower blood cholesterol.  And for heart-healthy nuts, almonds are great.  It contains plant-based omega-3 fatty acids, vitamin E, magnesium, calcium, fiber, monounsaturated fatty acids, and polyunsaturated fatty acids that support the heart.

      Almonds are easy to eat.  You can add almond chips to yogurt or salads, or make a healthy soy snack.  You can also cook.  Sprinkle it on a plate of rice or quinoa, or place it on salmon to make it delicious.  Choose unsalted almonds for added heart protection.

      Make sure the almonds are freshly fried (not fried) or dry and remember the portion size.  Although they are heart-healthy, they are also very fatty and some saturated fats.  Like other nuts, almonds are rich in calories and can do a lot in small amounts.  It is best to eat in moderation.

4. Walnuts.

Walnuts provide the same health benefits as almonds and other nuts.  Contains vegetable omega-3 fatty acids, vitamin E, magnesium, folate, fiber, mononuclear essential fats, polystyrene fats, and phosphates.

     Like almonds make hard salads.  It tastes good with measles andbreakfast 
pies.

     While they are healthy, they need a lot of fat and calories and should eat in moderation.  Like all nails, remember the room nut measurements.  You should have 200 teaspoons of calories on hand.

5.green leafy vegetables.

Green leafy vegetables contain compounds that are good for your heart and blood circulation.  They are also rich in fiber to reduce bad cholesterol and reduce heart disease

     The green leaves taste good and are low in calories.  Use fresh sliced ​​greens as a green salad or serve as a side dish using Swiss lemon or cheese.  Buy delicious fresh broccoli with champagne for lunch.

6. Tomatoes.

Tomatoes are full of vitamins and  tomatoes are rich in wax.  Adding leukotriene to your diet can help protect your heart, especially if your current diet doesn't provide all of the antibiotics you don't need.

      Add two thick slices of tomato to sliced ​​sandwiches and salads or add a tablespoon to whole-wheat pasta.

7.chia and flax seeds.

These seeds are a rich plant source of omega-3 fatty acids, such as alpha-linolenic acid.  Omega 3 has many beneficial effects such as helping with lower levels of triglycerides, LDL and total cholesterol.  It lowers blood pressure and reduces the accumulation of fat plates in the arteries.

    Omega-3s reduce the risk of diseases that can cause heart attacks such as stroke and an irregular heartbeat.

8.fatty fish.

Fish is a strong source of heart-healthy omega-3 fatty acids and protein, but it is low in saturated fat.  People with heart disease or at risk are often advised to increase their omega-3 intake by eating fish;  This is because it reduces the risk of abnormal heartbeat and slows the growth of plaque in the arteries.

    According to the American Heart Association , we should serve salmon, mackerel, herring, trout, sardines, and tuna at least twice a week.