Best Ways to Feed Your Heart
Oatmeal and bran grains are heart-healthy ways to start your day. They contain soluble fiber, which helps lower “bad” LDL cholesterol.
Other good sources are beans and whole grains like barley. You may also find it as an additive, like psyllium, but a high-fiber diet is much better.
2. Sterols and Stanols
These nutrients are found in other fruits, vegetables, nuts, and seeds. They prevent your body from absorbing cholesterol. Almonds, nuts, olive oil, and Brussels sprouts are good choices.
Also look for foods that contain sterols and extra stanols, such as margarine, orange juice, and yogurt. Supplements can be a helpful way to lower your cholesterol but check with your doctor.
If you add spices to your diet, you can also protect your heart. People have been using garlic for centuries as a medicinal plant, and dietary studies have shown that it can be beneficial for your blood pressure and cholesterol levels. Talk to your doctor before trying any pills, as this may increase the risk of bleeding and interfere with the medication you are taking.
4. Vitamin D
It plays a role in keeping your heart healthy, but there are a few foods you have. Salmon and tuna are some of them. You can also find “condensed” milk and orange juice with vitamin D. Researchers are still researching its use and whether supplements can help. Take it if your doctor recommends it.
5. Omega-3 Fatty Acids
They help keep your arteries clean, keep your blood pressure in the same keel, and lower your triglycerides, which in your bloodstream can increase your risk of heart disease. A good way to get this nutrient is to eat oily fish like salmon or mackerel twice a week. If your doctor says you need more omega-3s, try fish oil pills, but be sure to ask how much you should drink.
6. Green Tea
Drink if you want to reduce the risk of heart disease and stroke. Studies suggest that the chemicals in it, called catechins, can lower your cholesterol. If you are not a fan of this drink, and it comes in capsule form, but ask your doctor first.
You will find this chemical when you eat tomatoes, even if you have just cooked them in a sauce. Studies suggest that it reduces the risk of heart disease, although its exact mechanism of action is unclear. You can buy it as a supplement, but researchers believe that it is better if you get it from food.
Fruits like apples and strawberries contain this type of soluble fiber, which helps lower your LDL cholesterol. Although you can take it as a supplement, health experts say that food is the best.
Prepare your food and add homemade foods to the pea family. Other options are edamame, soy milk, and tofu. They will help your heart if you eat them instead of fatty meat.
This fruit is a powerful antioxidant that can help keep your arteries clean and protect your heart. Some people like its tart taste, but if it is not yours and you want to take a supplement, check with your doctor. Pills do not interact well with other medicines.
Eat foods rich in this nutrient and may reduce your risk of heart disease and stroke. You have many options. Try dark leafy vegetables like spinach, or eat dal, lima beans, and asparagus. It comes as a supplement, but the American Heart Association says that a diet high in folate foods is a good way to go.