Healthy Food Types for the Heart

Maintaining heart health is very important in life. Heart health can be maintained not only by abandoning the habit of consuming fast food or processed. Healthy heart can also be obtained by choosing the type of food that can help reduce cholesterol.

Quoted by CNN Health, heart health can also be maintained by eating foods that can reduce blood pressure and inflammation. What food groups can be relied on? Here are some lists.

Oat and Barley

Wheat and barley contain a special type of soluble fiber called betaglukan. This fiber has a number of benefits for the human body. Studies reveal, betaglukan able to block the body's insulin response, increase immunity, and protect radiation during chemotherapy. But its role in lowering cholesterol levels cannot be underestimated.

Betaglukan can bile bile acids and cholesterol in the intestine to prevent its absorption into the body. The best idea is to eat oats as breakfast regularly. Research says, 3 grams of betaglukan can reduce cholesterol by 10 percent.

Salmon and Fish Oil

Salmon and some other types of fish oil contain very important omega 3 fatty acids for the heart. Fatty fish like salmon, tuna, mackerel, trout and sardines can be the main source. Then foods like lobster, oysters, and squid can also be a source of protein for a healthy heart diet. Overall all contain omega 3 which protects health.

Studies show that these foods also reduce blood clotting, lower blood pressure, and keep blood vessels healthy. Omega 3 is also found in types of nuts and seeds. It's just that the benefits are not as strong as those obtained by fish and fish fat. Vegetable types also cannot replace their role in the food chain.

Green vegetable

Spinach, kale, Swiss radish, collard, and mustard greens are rich in vitamins A, C, E, and K. Overall they can help cleanse toxins in the body. But this type of vegetable also has abundant potassium, magnesium and calcium so it places it on the 10 best types of food for the heart.

Potassium, magnesium and calcium play a role in blood pressure. Its presence helps people with type 2 diabetes who are at risk of developing heart disease. Nutritionists say, these three substances are much better obtained from a mountain of spinach than taking supplements. In addition, these vegetables are rich in fiber which helps reduce cholesterol and maintain weight.

Nuts and seeds

Nuts and seeds can also reduce blood vessel tightening, heart rate, blood pressure, and cholesterol. According to the study consuming once a day a type of nut or seeds can help lower blood pressure. Walnuts, walnuts, almonds, and macadamia can be the right choice. But nuts are high in calories. Take about half an ounce or two tablespoons of peanut butter per day.

Fruit Bits

Beets contain lots of nitric oxide. This content can help lower blood pressure and dilate blood vessels. Even a study shows, drinking 2 and a half cups of beet juice per day can significantly help lower blood pressure quickly. Beet fruit is also a great source of antioxidants.