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Foods good for heart health can protect this vital organ from oxidative stress and improve blood circulation.
Chronic inflammation is associated with cardiovascular disease and is prevalent in the urban population. That's mostly attributed to unhealthy lifestyles and food habits.
Junk foods, processed foods, and sugary food products do not contain any valuable nutrients and promote systemic inflammation. In this article, we bring you a list of foods good for heart health that can be included in your diet for overall health.
Why consume foods healthy for heart health?
The heart is a vital organ in the body and is responsible for pumping blood to all parts, including the peripheral organs.
It maintains a stable blood flow that's crucial for oxygenation of all the cells and tissues. Blood not only carries oxygen but also the essential nutrients obtained from foods.
Reduced blood supply can lead to hypoxia (low or lack of oxygen) and even organ failure. Heart muscles work day and night from birth to death, so it's important that we maintain a healthy lifestyle to protect this important organ.
By including foods good for heart health, we can reduce the damage caused by inflammatory molecules that can cause cardiovascular disease and heart attacks.
Best foods for heart health
Freshly sourced whole foods are considered best for the heart, as they do not contain harmful compounds like ultra processed foods. The following five foods good for heart health can be included in your regular diet:
1) Yogurt
Plain yogurt and Greek yogurt are naturally very low in sodium and contain bioavailable milk protein.
Yogurt is versatile and can be used to prepare various dessert recipes. It's among the probiotic-rich foods that promote gut health and improve digestion and absorption of nutrients in the intestines.
Greek yogurt is more nutritious than plain yogurt and is considered among the foods good for heart health. All types of yogurt contain essential minerals and must be consumed without added sugar.
2) Nuts
Nuts are naturally low in sodium and should be preferably consumed unsalted. Almonds, pistachios, cashews, and walnuts have been shown to have several cardiovascular benefits.
They're among the foods good for heart health and require no cooking. Just carry them in your bag, and munch them whenever you're hungry. Almonds and cashews can also be used to prepare plant-based milk alternatives at home.
3) Fruits
Most fruits are low in sodium and rich in potassium, including pears, apples, bananas, apricots, and papaya. They're among the foods good for heart health.
Fruit also contains several beneficial compounds, including flavonoids, carotenoids, anti-inflammatory compounds, and antioxidants. These naturally occurring compounds protect the heart from oxidative damage caused by free radicals.
Fruits can be used to replace other sugary desserts that might be harmful to overall health.
4) Milk
Milk is naturally low in sodium. Fresh cottage cheese made from milk is also considered among the foods good for heart health. Cheese without added salt is safe for consumption for heart health.
Milk can be consumed directly or used in various recipes. It's often recommended to increase the milk intake in salt-restricted diets. Milk contains highly bioavailable protein and fat-soluble vitamins, including vitamin A (retinol) and vitamin D.
5) Fatty fish
Fish such as salmon, sardines, trout, tuna, and mackerel are rich sources of omega-3 fatty acids.
These essential fatty acids are known for their anti-inflammatory properties. Docosahexaenoic acid and eicosapentaenoic acid are the two main omega-3 fatty acids found in fish.
Fatty fish also contain highly bioavailable retinol (vitamin A). All types of fish are among the foods good for heart health.
Are packaged foods good for heart health?
Packaged foods may or may not be highly processed in nature. If you come across products that contain fewer ingredients, consider them the least processed. Foods that are highly processed are usually not safe for the heart.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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