हिंदी
The foundation of cardiovascular health is a heart-healthy diet. While there isn’t one “superfood” that is particularly beneficial to heart health, a well-rounded diet full of nutrient-dense foods can dramatically improve heart health. The wonderful thing about superfoods is that they are simple to include in one’s diet, and they are full of nutritional riches that support heart health.
A heart-healthy diet consists of general dietary patterns that prioritize fruits, vegetables, whole grains, and low amounts of processed foods, added sugars, and bad fats.
Superfoods that are good for the heart include:
• Leafy Greens: These low-calorie, high-nutrient foods, such as spinach and kale, surround your heart with a protective layer of vitamins, minerals, and antioxidants.
• Whole Grains: Choose whole grains, such as quinoa, whole wheat, and oats, which are well-known for their heart-healthy fiber that actively lowers cholesterol.
• Berries: Packed with antioxidants, blueberries and strawberries lower inflammation and blood pressure while lowering the risk of heart disease.
• Nuts: Packed with fiber and good fats, almonds and walnuts actively reduce harmful cholesterol.
• Legumes: Plant-based protein and elements essential for heart health can be found in beans, lentils, and chickpeas.
• Tomatoes: Flavored with lycopene, tomatoes reduce the risk of heart disease.
• Olive Oil: Due to its antioxidants and monounsaturated fats, extra virgin olive oil is a great option for cooking.
• Avocado: Rich in potassium and monounsaturated fats, creamy avocados decrease bad cholesterol and control blood pressure.
• Dark Chocolate: Dark chocolate with a high cocoa content promotes blood flow and lowers inflammation.
• Garlic: This underappreciated bulb lowers cholesterol and blood pressure.
