5 heart healthy foods that (really) work!

When it comes to heart disease, it often brews slowly, sometimes over months and years, before any visible symptoms come to the fore. Along with the brain, the heart is the most important organ of the body that pumps blood all throughout. Over time, either with age or poor habits/lifestyle, the arteries of the heart get blocked with cholesterol or calcium. This blockage can lead to a sudden heart attack, which can be fatal. Along with exercise, diet too plays a huge role in keeping heart healthy, and here are 5 heart healthy foods that really work!

Leafy Greens
There is a reason our moms asked us to eat our greens, always! Almost all leafy green vegetables such as spinach (palak), lettuce, kale and collard greens, are fortified with key vitamins and minerals and antioxidants that are considered excellent for heart health. The Vitamin K present in these vegetables, protects your arteries from damage, while maintaining smooth blood flow to the heart. Not only that, the nitrates found in these greens can lower blood pressure, and improve blood circulation.


Avocados
The mushy fruit with a buttery texture, is a powerhouse of goodness. Though high in calories, avocados contain plenty of monounsaturated fats (known as good fats) that help both lower LDL (bad cholesterol) and increase HDL (good cholesterol) levels. Regular consumption of avocados have been proven to lower the chances of developing heart disease. Avocados are naturally high in potassium, which helps regulate blood pressure levels.

Fatty Fish
It is well known that fish is great for the heart. Amongst them, fatty fish including salmon, mackerel, sardines and tuna are considered extremely heart healthy. These fish provide plenty of omega-3 fatty acids, which are proven to protect the heart from premature damage. Omega-3 fatty acids also play a key role in reducing inflammation in the body, and also simultaneously decrease triglycerides, (fat found in blood), that reduce the risk of abnormal heart rhythms.
For those who do not eat fish, the meal can be substituted by fish oil supplements (mostly available in a capsule form). Scientific evidence shows that omega-3 fatty acids help minimize the chance of heart attacks, alongside strokes. It can also prevent sudden cardiac arrests. Doctors recommend eating fatty fish at least twice weekly, to obtain the desired results.

Walnuts
Walnuts are not just brain food! Walnuts contain both dietary fiber and healthy fats, along with other essential minerals such as magnesium and copper. According to various research, eating walnuts leads to better blood vessel flow. The dry fruit also plays a key role in reducing your blood pressure, and even cholesterol.

Beans
The bean family which includes black beans, kidney beans, chickpeas and lentils (all your daals, chole, rajma, chana etc), provides excellent amounts of fiber, protein and antioxidants. Beans help decrease LDL cholesterol levels while they work to control blood sugars which prevents heart disease.


How these foods help
Heart disease does not occur because of one factor, rather it is a culmination of blood pressure levels, cholesterol, inflammation, and blood sugar control. Apart from these, obesity, genetics, and stress too, play a role in getting heart disease. While these foods help, it is important to complement them with a healthy diet, enough exercise, quality sleep, and medicines (if prescribed) to maintain heart health.

Sources
Healthline
Medical News Today
Harvard Health
American Heart Association
News-Medical

Disclaimer: This article is only for information, and is not a substitute for medical advice