The heart is one of the most important organs found in our body. It is responsible for pumping blood and distributing it to all the different parts of the body via equally important branches and networks called arteries, veins and capillaries. The heart is a very, very strong muscle – about the size of a clenched fist – capable of contraction and relaxation all throughout our lifetime.

Because of the heart’s important role, it is fitting and proper that we employ means to ensure that it remains healthy and in good condition. Come to think of it, once our heart stops functioning, it would mean that our entire body systems will stop functioning as well. Our organs are dependent on the oxygen-rich blood and once they are deprived of it, their function will be greatly compromised.

Ways to Ensure Heart Health

The proper diet and regular exercise helps ensure that our heart remains healthy and strong. It is important that we steer clear of fatty foods because ultimately, these fatty build up can be sources of fatty plaques in our arteries which, when dislodged, can travel through the blood stream and reach the small vessels in our heart and lodge there, causing blockage to the normal flow of blood. When this happens, the parts distal to the blockage will die because they will be deprived of oxygen carried by the blood and they will no longer function. This can lead to cardiac arrest which may eventually lead to death.

Another important way to keep the heart healthy is by performing regular exercise – specifically cardiovascular exercises. These exercises are targeted towards ensuring optimal performance of the heart.

Aside from avoiding fatty foods, it is also vital that we incorporate foods that are good for the heart into our diet. Here are some examples of food that your heart will surely love:

1. Fruits

   The European Heart Journal has published the findings of a study which revealed that people who eat more fruits have a 22 percent lesser chance of developing Ischemic Heart Disease, a condition affecting the coronary arteries of the heart. Fruits have been known to contain antioxidants, substances that help combat the ill-effects of damage causing free radicals.

   Incorporate fruits in your daily meal. For example, add slices of strawberries in your morning oatmeal, have a fresh fruit salad for lunch or eat a banana at night. These small changes could all add up to a healthier you in the long run.

2. Vegetables

   Researchers from Wake Forest University School of Medicine had conducted a research focusing on the effects of vegetables to the heart. Mice were utilized in the study, half of which bred to develop atherosclerosis. The mice were then divided into two groups: one group received a diet consisting of carrots, broccoli, peas, corn and green beans, while the other half did not receive the vegetable-rich diet. After a period of sixteen weeks, the researchers found out that the group of mice who were fed with vegetables had a 38% less fatty plaques build up compared to the other group. Additionally, the vegetable-fed group lost weight and also experienced a decrease in their total cholesterol levels. The findings were published in the Journal of Nutrition.

3. Fish

   Fish such as Black Cod, mackerel, halibut, trout, salmon and catfish contain omega-3 fatty acids that have been known to be good for the heart. This particular type of fatty acid is responsible for lowering lipids that are present in the blood stream and also reduces excessive clotting. Mackerel, for one, has been implicated in lowering high blood pressure levels and is therefore very heart friendly. Black cod does more – it lowers the levels of homocysteine in the body. Homocysteine is a protein that is involved in the development of cardiovascular diseases. Aside from the different nutrients mentioned above, fish also contains vitamins B12 and D; tryptophan; as well as minerals like selenium which helps protect the body from colon cancer.

4. Nuts

   Walnuts, almonds and pistachios are only three examples of nuts that are good for the heart. Several studies have already proven that nuts can help reduce the levels of LDL cholesterol inside the body, increase HDL cholesterol, lower high blood pressure levels, reduce the levels of triglyceride, and altogether lower a person’s risk of developing coronary artery diseases. These are the reasons why nuts are known to be cholesterol busters. Just remember to avoid salted nuts. The sodium used in it can do more harm than good because it can actually increase your blood pressure levels.

5. Whole Grains

   Whole grains contain fiber which acts as a sweeper, sweeping bad cholesterol away from the body. Additionally, whole grains also boast of vitamin E, folate and potassium. Potassium is a very important electrolyte that helps regulate heart functions. Wake Forest University researchers have conducted a study which revealed that regular consumption of whole grain products lowers the risk of stroke and heart disease.

   Furthermore, whole grain is not only good for the heart, it is also good for the waistline. It helps promote easy digestion and is essential in a weight loss program.

6. Tea

   Research says that daily consumption of tea, at least three cups a day, helps ensure that heart diseases are kept at bay. Black tea, for example, has been said to lower the risk of a person having a heart attack. The same is also true for green tea. So you might ask, what is it in tea that makes it heart healthy? The answer is catechins. Catechins are only one type of flavonoids, and it helps lower high blood pressure levels, improve the functions of the blood vessels, reduces inflammation and also reduces clotting of the blood.

7. Dark Chocolate

   Now you don’t have to say no to every chocolate that you see because dark chocolates are actually good for you. Dark chocolates contain antioxidants called catechins that are good for the heart as it helps lower blood pressure. Keep this in mind: the darker the chocolate is, the better it is for you and your heart.

Sources
50plus.com
beliefnet.com
ibtimes.com