Saving one’s heart sounds too trite, but there is truth in this. The heart is the main organ in the body that gives us life. Its function may only be limited to pumping blood into different parts of the body, but the pumping action gives the tiniest cells of our body, the ones that are responsible for us to become human the nutrients and oxygen to keep the cells from going on. It is therefore necessary for us to save our heart. There are several ways to save our heart; there are various lifestyle changes we can do in order to keep our heart healthy. One of the lifestyle changes is eating the right foods that can protect the heart’s health. Below are 13 foods that have shown to have a healthful effect on the heart:

1. Fresh Herbs

   Alfalfa, pigweed, cat’s claw, willow, angelica, bilberry, hawthorn, purslane, yarrow, ginkgo and the common herbs found in the kitchen – garlic, onion and ginger are herbs that have cardioprotective properties. Add them fresh to any of your recipes and you are guaranteed that your heart is protected.

2. Black Beans

   Black beans are rich in dietary fibers that can help lower the low-density lipoprotein cholesterol level of our body. With LDL in low level, the risk of developing cardiovascular diseases those results to heart attack and coronary heart disease is reduced. But the black membrane of black beans has more to offer in saving the heart. Its coat is rich in anthocyanin – delphinidin, malvidin, petunidin, and many types of flavonoids that has antioxidant and anti-inflammatory effects that protects the blood vessels from excessive destruction caused by free radicals, which eventually protects the heart.

3. Red Wine

   The French Paradox showed that people in France who are consuming high amounts of saturated fats still have 40 percent decrease in ischemic  heart disease mortality rates. Research found out that this is because of the high amounts of red wine the French are consuming daily. The polyphenols in red wine contributed to the prevention of plaque build-up in arteries and smooth muscles and the platelet formation. Drinking red wine gives assurance that the heart is saved.

4. Salmon

   Among the fishes, salmon provides the highest amount of omega-3 fatty acids, providing 61.2 percent of daily value for every 4 oz.  of salmon. Several studies have shown that a diet rich in omega-3 fatty acids will not only lower the triglyceride level of the body, it will also decrease the risk of developing cardiovascular diseases, such as myocardial infarction and dysrhythmia. By either broiling or grilling salmon, and serving them with your favorite sauce at least 2-3 times weekly, the heart is already protected.

5. Walnuts

   Just a quarter of a cup of walnuts already provide the body with 94.5 percent of omega-3 fatty acids, a nutrient that have great impact in protecting the heart. But there is more on walnuts in its capacity to protect the cardiovascular system. According to several studies made on this particular tree nut, walnut can decrease the total cholesterol and LDL levels of the body. Walnuts increases gamma-tocopherol which helps improve the quality of the blood. Added to this is the ability of walnuts to improve the endothelial cell function of the blood vessels and the heart muscles which improve vasomotor activity. Moreover, walnuts have the capacity to decrease the rate of platelet aggregation decreasing the risk of excessive clotting. Lastly, eating walnuts decreases the C-reactive protein lowering the risk of cardiovascular inflammation.

6. Sweet Potatoes

   A cup of baked sweet potato provides the body with more than 400 percent of vitamin A daily value and 37 percent of vitamin C requirements. The vitamin A and C content of sweet potatoes makes it a potent antioxidant, protecting the heart from the damage resulting from free radicals oxidation. It also has anti-inflammatory health benefits that prevent the heart from developing diseases.

7. Oranges

   Oranges have become popular worldwide because of its vitamin C content. But oranges are more than vitamin C; the fruit is rich in healing phytonutrients which lowers the cholesterol and blood pressure. Its phytonutrients, particularly herperidin, is also an effective anti-inflammatory agent protecting the heart from developing inflammation. Moreover, oranges are rich in folates, a nutrient with strong cardioprotective properties.

8. Swiss Chard

   Popular in Mediterranean cuisine, a cup of cooked Swiss chard provides the body with more than 700 percent of vitamin K daily value, 214.3 percent of vitamin A and 52.5 percent of vitamin C. Swiss chard is also rich in magnesium, manganese, potassium and iron, minerals necessary for heart’s health.  Because of the nutrients it offers, Swiss chard is an effective anti-inflammatory and antioxidant food.

9. Carrots

   Carrots have been known to protect the eyes because of its vitamin A content. But in a study made in Netherlands, foods that are colored dark orange or yellow are more likely to protect the body from developing cardiovascular diseases than any other colors of foods. The mixture of antioxidants is implicated in the heart saving capacity of carrots. But there’s another one, the polyacetylanes that are rich in carrots gives it an anti-inflammatory and anti-aggregatory properties that makes carrot an amazing heart saver.

10. Oatmeal

    Oats contains high fiber that aids in removing the cholesterol at the digestive system and preventing it from the bloodstream. Aside from fiber, oatmeal is rich in avenanthramides, a phytonutrient that prevents degradation of LDL cholesterol that may cause damage to the arterial wall and eventually to the heart. Another study also showed that oatmeal prevents the development of heart failures, especially on postmenopausal women. By eating 6 servings of oatmeal and whole grain, atherosclerosis and arterial stenosis are prevented, guaranteeing heart’s health.

11. Cayenne Pepper

    Cultures that are using high amounts of cayenne pepper have lower rates of heart attacks and other cardiovascular diseases. This is due to the ability of cayenne pepper to lower the cholesterol and triglyceride levels of the blood, and reduce platelet aggregation. Cayenne pepper also has the capacity to dissolve fibrin, a substance essential in clot formation and in protecting the heart from diseases.

12. Cherries

    The red color in cherries is the key to its cardioprotective properties. The study made at the University of Michigan Cardiovascular Center has proven that because of the phytonutrients found in cherries, can help in lowering the total cholesterol, lowering stored fats in liver, lowering oxidative stress. With this activity, heart problems are prevented.

13. Blueberries

    Because of the rich phytonutrients available in blueberries which give it its antioxidant capacities, the fruit makes it an effective support to the cardiovascular system’s health. Several studies have been made and they all proved that blueberries can improve the balance of fats in the body, reduce total cholesterol and triglycerides and increase the high-density lipoprotein (HDL), the cholesterol that transports fats from the bloodstream back into the liver. Blueberries also protect the integrity of the cell membranes of the heart and blood vessels, thereby preventing further complications to the heart.

Sources
webmd.com
whfoods.org
sciencedaily.com
herbalremediesworld.com