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Foods that help keep your heart healthy

Readers Lounge By Rachel Murugi
Foods we eat play an important role in ameliorating ones heart health (Shutterstock)

The health of our hearts is very crucial and the foods we eat play an important role in ameliorating our hearts health. It influences every aspect of health from blood pressure to cholesterol levels to tryglycerides and inflammation.

You can consider incorporating the following foods in your diet to help keep your heart in perfect shape and reduce chances of heart diseases.

Beans

Eating a bowl of beans protects your heart by reducing your levels of tryglycerides. Beans are packed with fiber that aids control cholesterol levels and blood sugar.

These legumes are high in protein and magnesium that help lower blood pressure. Black beans reduce levels of low density cholesterol and tryglycerides that are responsible for heart health diseases.

Consider including beans that are rich in nutrients to your soups and salads for maximum benefits.

Whole grains

Whole grains have an added advantage to the heart as they are high in minerals, fiber and vitamins all which help the heart lower bad cholesterol and triglycerides.

Substitute refined grains with whole grains that are in their natural form for a higher HDL cholesterol and a lower blood sugar.

Examples of whole grains are; brown rice, oatmeal, brown maize flour, brown bread and whole wheat.

Tomatoes

Tomatoes are fu?l of lycophene, a red carotenoid that helps prevent heart problems leaving a perfect heart.

Lycophene also has antioxidant properties that help prevent heart inflammation and any oxidative heart damages that in the long run cause heart problems.

Tomatoes are not only good for a healthy heart but also low in calories hence are easy to incorporate into any diet.

Add slices of tomatoes in your salads and as a side alongside your main meal to boost your heart health.

Some foods help keep your heart in perfect shape (Shutterstock)

Leafy Green Vegetables

They are rich in minerals, vitamins and antioxidants that help improve blood clotting and take care of the arteries.

Leafy green vegetables are packed with dietary nitrates and nitrites which decrease arterial stiffness, dilate thc blood vessels and lower blood pressure. Some leafy green vegetables include; collard greens, and kale and spinach.

These vegetables are a good source of vitamin K that contributes to the heart pumping efficiently throughout the body.

Make sure to increase your intake of leafy green vegetables for a stronger and healthier heart.

Garlic

Garlic improves the health of the heart as its extracts prevent accumulation of platelets. This reduces the chances of blood clots and stroke.

Garlic contains a compound, allici, that helps get and maintain a strong heart and has high sulphur levels that better circulation.

The health of our hearts is very crucial and the foods we eat play an important role in ameliorating ones heart health. It influences every aspect of health from blood pressure to cholesterol levels to tryglycerides and inflammation.

You can consider incorporating the following foods in your diet to help keep your heart in perfect shape and reduce chances of heart diseases.

Beans

Eating a bowl of beans protects your heart by reducing your levels of tryglycerides. Beans are packed with fiber that aids control cholesterol levels and blood sugar.

These legumes are high in protein and magnesium that help lower blood pressure. Black beans reduce levels of low density cholesterol and tryglycerides that are responsible for heart health diseases.

Consider including beans that are rich in nutrients to your soups and salads for maximum benefits.

Whole grains

Whole grains have an added advantage to the heart as they are high in minerals, fiber and vitamins all which help the heart lower bad cholesterol and triglycerides.

Substitute refined grains with whole grains that are in their natural form for a higher HDL cholesterol and a lower blood sugar.

Examples of whole grains are; brown rice, oatmeal, brown maize flour, brown bread and whole wheat.

Tomatoes

Tomatoes are fu?l of lycophene, a red carotenoid that helps prevent heart problems leaving a perfect heart.

Lycophene also has antioxidant properties that help prevent heart inflammation and any oxidative heart damages that in the long run cause heart problems.

Tomatoes are not only good for a healthy heart but also low in calories hence are easy to incorporate into any diet.

Add slices of tomatoes in your salads and as a side alongside your main meal to boost your heart health.

Leafy Green Vegetables

They are rich in minerals, vitamins and antioxidants that help improve blood clotting and take care of the arteries.

Leafy green vegetables are packed with dietary nitrates and nitrites which decrease arterial stiffness, dilate thc blood vessels and lower blood pressure. Some leafy green vegetables include; collard greens, and kale and spinach.

These vegetables are a good source of vitamin K that contributes to the heart pumping efficiently throughout the body.

Make sure to increase your intake of leafy green vegetables for a stronger and healthier heart.

Garlic

Garlic improves the health of the heart as its extracts prevent accumulation of platelets. This reduces the chances of blood clots and stroke.

Garlic contains a compound, allici, that helps get and maintain a strong heart and has high sulphur levels that better circulation.

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