12 Foods for a Healthy Heart

Have you thought about the health of your heart lately? I know that this is not a health and fitness blog, but I think that part of maintaining a food blog is the responsibility of reminding everyone about personal health when it comes to food.

Enjoying good food as a way of life is everyone’s dream. Having a good meal for lunch and dinner comforts us; it makes us feel good and relaxed. Sometimes, food has become an outlet to release stress brought about by our busy lives. However, not all the food that is good to our taste is good for our health.

We all have our own definition of good foods. For me, it might be a juicy steak dinner or perhaps some grilled pork chops for lunch. Others might say that fresh vegetable salad and clam chowder make them feel good. Whatever our definitions are, we owe it to ourselves to at least know the foods that provide health benefits – especially when it comes to our heart.Healthy Heart

I am not saying that we need to turn our backs completely on the not so healthy foods that we enjoy. We can still enjoy them occasionally while adding some heart healthy foods to our regular diet.

Here are some of the foods that our hearts will love:

1. Almonds

Like most nuts, almonds are rich in monounsaturated fat, vitamin E, fiber, minerals that are good for our heart. It is capable of boosting exercise performance and help fight fatigue.

2. Avocado

Another monounsaturated fat called oleic acid is found in avocados. Oleic acid is known to decreases LDL cholesterol (bad cholesterol) while promoting HDL Cholesterol (good cholesterol). It is also a good source of potassium and minerals which help regulate blood pressure.

3. Blueberries

This is considered as the most powerful disease-fighting food. Blueberries contain a lot of antioxidants components, fiber, and vitamin C that boost heart health.

4. Oatmeal

Oatmeal is rich in omega-3 fatty acids, folate, fiber, and potassium. This super food can lower levels of LDL cholesterol (bad cholesterol) and help keep arteries clear.

5. Peas

Rich in folic acid and vitamin B6, green peas improves cardiovascular health. In addition, peas contain vitamin K, which is essential in stopping blood clots.

6. Pineapple

Pineapple is a good source of fiber and Vitamin B1. Although fiber is known to aid digestion, it is also responsible in reducing the risk of heart disease and diabetes. Vitamin B1, on the other hand, maintains healthy cardiovascular and nervous system functioning.

7. Red Grape Fruit

It has been discovered that having red grapefruit in your daily diet can reduce a huge percentage of bad cholesterol and triglycerides. It is also protects us from heart disease.

8. Salmon

This fish is a good source of protein and heart-healthy omega-3 fatty acids. Eating salmon for at least twice per week decreases your risk of heart disease.

9. Soybean

Soy protein in soy bean is known to lowers blood cholesterol. It also increases good cholesterol and lowers triglyceride levels.

10. Spinach

Spinach is a source of several significant vitamins and minerals. Vitamin K, manganese, magnesium, calcium, potassium, vitamin B6, vitamin A, vitamin C, and heart-healthy folate are some of the beneficial vitamins that this wonder vegetable provides.

11. Tuna

Tuna is a good source of vitamins, minerals, protein, and heart healthy omega-3 fatty acids. Putting tuna in your regular diet can help reduce cholesterol levels and lower blood pressure. These positive health effects can help fight heart disease.

12. Yogurt

Yogurt can reduce the risk of high blood pressure. Based on studies conducted, people who eat 2 to 3 servings of low fat yogurt a day reduces the risk of developing high blood pressure by as much as 50%.

It is now your turn. Can you add more foods to the list?


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Comments

  1. Les Legaspi says:

    Hi Vanjo:
    Great posting about healthy foods. Not to lecture, but I rarely if ever, eat most of our beloved filipino foods like dinuguan, crispy pata etc., bec. filipino food I have come to realize is deadly! (And I am a full blooded Filipino). I already eat most of the heart healthy foods you mentioned. This is a good reminder for everybody.

  2. john guadalupe says:

    thanks to share with us this heart friendly foods…

  3. thanks for helping us to be healthy heart,more power ang God bless;

  4. Felisidad Panlilio says:

    thank you very much for sharing this column about food for healthy hearth

  5. Dear all readers,

    Let me share this advise to eat less lives longer. mind you guys we are in a chemically process generations, so watch your intakes.