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Ways To Keep Your Heart Healthy

Keeping your heart healthy is essential, and it is something you can work on every day. A healthy heart keeps you away from several diseases and many other complications. Natural remedies to keep your heart healthy are highly important to improve blood flow and prevent cardiac arrest. Focus on more fruit. Keeping your heart healthy is very simple one needs to focus on a healthy and balanced diet to prevent cardiovascular disease. Always go for a nutritious diet such as low-fat polyunsaturated food, low-carb diet, and cut off all saturated fat, salt, sugar, and other fast food, because they increase the risk of blocked arteries, and ultimately, heart attack.

Healthy food for a healthy heart

There are several foods which help you to live a heart-healthy lifestyle;

  • Fruits and vegetables

Add more fruits and vegetables to your diet because various fruits and vegetables help you live a heart-healthy lifestyle and prevent any heart disease.

Fruits including all berries such as;

  • Blackberry
  • Raspberry
  • Strawberries
  • Avocado

Vegetables include;

  • All green leafy vegetables
  • Beans
  • Tomatoes

Others include;

  • Walnuts
  • Fish oil
  • Almonds
  • Seeds
  • Green tea
  • Dark chocolate
  • Salmon fish
  • Sunflower seeds
  • Whole grains

Wholegrain cereals are the main source of a healthy heart wholegrain, including natural grains that help you keep yourself healthy and prevent disorders related to the heart.

  • Polyunsaturated fatty acids

Polyunsaturated fatty acids such as Omega-3 and Omega-6 are the best choice to keep your heart fit and active. High cholesterol and saturated fatty acids badly affect your heart and lead to a heart attack as well.

Heart friendly herbs

Use more herbs and spices, not salt because salt increases blood pressure, and hypertension is the major risk factor for heart disease. Adding spices and herbs to the food makes it tastier and full of flavor.

There are a variety of herbs such as play a vital role to keep your heart healthy and improve blood circulation;

  • Hawthorne

It is an essential herb and effective to control high cholesterol and keep the heart healthy and active. This herb improves the blood flow in the arteries and improves the circulation of blood as well. It also reduces blood pressure because blood pressure is the major risk factor of a heart attack; therefore, if blood pressure is normal, the heart will work properly and actively.

  • Cinnamon

The most common and useful herb is cinnamon. It helps to reduce harmful fats in the body and reduces blood sugar level. A daily dose of cinnamon can positively prevent the high cholesterol level in the blood and improve your heart function. Add it in the oatmeal and smoothies, or you can add it in meatless turkey as well.

  • Basil

Basil is the most advantageous herb and provides loads of benefits to your heart; it improves the heart’s normal blood circulation and keeps your heart healthy and active. It may also help to lower blood pressure and diabetes as well. Hence, it is a complete package that provides you multiple benefits.

Garlic

If you want to keep your heart healthy, then a simple trick is increasing your garlic intake. It will help you to reduce cholesterol levels and will lower blood pressure as well. Always go for natural remedies to protect your heart from cardiovascular disease because natural remedies can give you multiple benefits than artificial things. You can add it to stews, soups, and vegetables.

  • Dill

It is another very popular heart used worldwide in foods in the dry and fresh form. It is very good for a healthy heart. Dill helps to control blood cholesterol levels; LDL and VLDL levels are reduced due to dill consumption. It also adds flavor to your food.

  • Ginger

Ginger provides you benefits in several ways, including lowering the cholesterol level, LDL, VLDL. ½ teaspoon of ginger can help you to overcome any risk of a heart attack. These herbs are highly beneficial for your heart and keep your heart healthy and strong.

  • Heart friendly spices

Several spices can provide you benefits. These natural remedies can prevent cardiovascular diseases very quickly.

  • Black pepper

Black pepper is a common spice and good for your heart health. It has lipid-lowering effects, and it has antioxidant properties. It improves heart health. Just add 1 teaspoon black pepper daily into your meals instead of adding artificial salt.

  • Chili pepper

Make your meal more delicious and heart-healthy by adding chili pepper into your meal. It improves the good cholesterol, and Capsaicin in the chili pepper lowers the cholesterol level and reduces the risk of heart attacks.

  • Cloves

It possesses various therapeutic properties, such as reducing blood pressure, cardiovascular disease, and inflammation. Daily intake of clove in a meal will provide you an abundance of benefits.

  • Turmeric

Inflammation damages all body organs, including the heart, and turmeric helps to reduce this inflammation. It has an anti-inflammatory. Anti-carcinogenic properties and prevents cardiovascular disease. Add turmeric in soups, curries, hot drinks, and even smoothies, and you will enjoy its benefits.

Many people don’t know how to start a healthy diet. They want to adopt a heart-healthy diet but unable to start it because of poor awareness and no meal plan. This sample meal plan will help you incorporate salt-free, sugar-free, and heart-healthy foods into your daily diet to keep your heart fit and active.

  • Regular physical activity

Daily exercise is compulsory for each human being to keep their heart healthy at least 30 minutes per day exercise is essential for each person. Cholesterol level gets reduced in the body if you exercise regularly.

Usually, aerobic exercise is recommended for people to keep heart active, healthy, and fit. Daily exercise boosts your heart health. Various exercises repair our heart muscles, and aerobic exercise improves your blood circulation and lowers heart rate and blood pressure.

  • Drinks for a healthy heart

Many healthy drinks and smoothies can help to overcome the risk of heart attack or cardiovascular diseases.

  • Plain water

Simple plain water is very beneficial for your heart. People always overlook the importance of water. It is the main source of your healthy heart. The blockage of arteries due to the thickness of blood can be reduced, and it changes into thin blood just by drinking simple water, especially Luke warm water in the morning before breakfast. Plain water has several benefits to increase water intake, and your heart will work normally and properly. If you get bored with simple water time and again, you can add a slice of citrus water in plain water such as lemon, orange because they are loaded with many nutrients and vitamins and will promote your heart health.

  • Beetroot juice

Beetroot juice is one of the most beneficial and easy to make. Just ½ beetroot can give you an instant benefit. Daily 1 cup of beetroot juice can provide you a plethora of benefits.

  • Green tea

Green tea is another very light and good tea to drink. Instead of drinking any other sugary drink, go for green tea, and you will see the best results. It will provide you multiple benefits to your heart and improve blood circulation.

  • Ginger tea/ginger water

It helps you improve the blood circulation of the heart as it aids in the thinning of the blood. 1 cup daily can give you multiple benefits, so add it to your diet as well. You can add half ginger in the water and drink it, especially if you have a sore throat this ginger water and ginger tea helps you relive your body pall. Therefore, it is considered as the best natural remedy. It keeps your heart healthy and helps control any kind of body pain, such as backache and muscle pain.

Sample meal plan for a healthy heart

This is the sample meal plan for a heart-healthy lifestyle.

Breakfast

  • 1 cup cooked oatmeal with 1 tsp sprinkled cinnamon and 1 tsp chopped walnuts (145 calories) Carbs 25.7g protein 6.6g fat 2.39g
  • 1 cup nonfat Greek yogurt and a pinch of pepper (90 calories) carbs 13.5g protein 18g fat 0.37g
  • 1 cup skim milk (80 calories) carbs 11g protein 8g fat
  • 1 cup black beans soup (114 calories) carbs 19g protein 6g fat 1.6g
  • 1 serving avocado egg toast (158 calories) carbs 13g protein 9g fat 8g
  • 1 block of dark chocolate (74 calories) carbs 8.32g protein 0.78g fat4.54g

Mid-morning snack

  • 1 banana (60 calories) carbs 15g protein 0g fat 0g
  • 1 cup raw cauliflower and broccoli (42 calories) carbs 15g protein 2g fat 0g
  • 2 tsp mixed unsalted nuts (25 calories) carbs 8g protein 5g fat 18g
  • 1 peach (60 calories) carbs 15g protein 0g fat 0g

Lunch

  • 1 cup low-fat plain yogurt with 1 teaspoon ground flaxseed (90 calories) carbs 5g protein 18g fat 0g
  • 3 oz skinless chicken breast (138 calories) carbs 0g protein 25g fat 2.97g
  • 2 egg whites (32 calories) carbs 0g protein 4g fat 0g
  • 1 cup brown rice with chopped dried apricots. (110 calories) carbs 22g protein 10g fat 10g
  • 1 cup beetroot juice (60 calories) carbs 15g protein 0.3g fat 0g
  • 1 cup vegetable soup (32 calories) carbs 15g protein 4g fat 0g

Evening Snack

  • 1 cup vegetable ginger soup (32 calories) carbs 15g protein 4g fat 0g
  • ½ cup baby corn (25 calories) carbs 5g protein 2g fat 0g
  • 1 cup ginger tea/green tea (15 calories) carbs 2g protein 0g fat 0g

Dinner

  • 4 oz salmon (113 calories) carbs 0g protein 25g fat 14g
  • 1 cup steamed broccoli (31 calories) carbs 6g protein 3g fat 0g
  • I medium apple (60 calories) carbs 15g protein 0g fat 0g
  • 1 serving cod with tomato cream sauce (211 calories) carbs 12g protein 21.7g fat 5.3g
  • 1 cup matcha smoothie (37 calories) carbs 8g protein 1.2g fat 0g.

Written BY: SARAH SUMBAL (NUTRITIONIST)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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