Health care: Want to keep the heart healthy, include these 10 superfoods in the diet

The heart beating in the chest is the most important organ for running our body. But this heart is becoming a cause of concern for people today because almost one-third of the deaths worldwide are due to heart diseases. In such a situation, people have started being very concerned about the health of the heart. For this, along with physical exercise, you also need to pay attention to your diet. The right diet helps in getting the right nutrition and helps the heart to do it's properly functioning. Today in this episode, we are going to give you information about some such diets that work to make your heart healthy and strong. If you also want your heart to keep beating healthy, then definitely include these superfoods mentioned here in your diet. Let's know about them...

Egg
Apart from being a protein powerhouse, egg plays an important role in keeping the heart healthy. According to research published in the journal Heart, consuming eggs daily reduces the risk of heart disease. The conclusion of the study has revealed that eating 1 egg daily reduces the risk of heart-related diseases significantly.

Jamun
To keep the heart healthy, do consume berries. Nutrients are found in them which keep the heart healthy. Apart from berries, you can also eat strawberries, blueberries, and raspberries. Berries have antioxidant properties, which reduce the risk of heart disease.

Walnut
Walnuts are a super food, if you consume walnuts regularly, the chances of getting heart disease are greatly reduced. With this, you can balance the cholesterol level and BP also remains under control. That's why include walnuts in your diet.

Chia and Flax Seeds
Chia and flax seeds are high in an omega-3 fatty acid called alpha-linolenic acid. Consuming both these foods helps in lowering the levels of triglycerides, LDL, and total cholesterol and also lowers high blood pressure. Omega-3 fatty acids also reduce the risk of a heart attack.

Berries
If you are fond of drinking smoothies, then to bring taste to it Don't just use the berries. Berries are also very good for the heart. If you have to choose a berry, choose blueberries. According to one study, consuming 1 cup (150 grams) of blueberries daily may improve vascular activity. This is because the antioxidant named anthocyanin found in it helps in the prevention of heart diseases.

Avocado
To keep the heart fit, make avocado a part of the diet. Avocado contains monounsaturated fatty acids which make the heart healthy. This reduces bad cholesterol and reduces the risk of heart disease. Potassium is found in avocado which controls blood pressure.

Almond
Almond also strengthens the heart, consumption of almonds is necessary to remove problems like blood pressure. Experts believe that eating soaked almonds every day reduces the risk of heart disease and is extremely beneficial in keeping blood cells healthy.

Oats and Quinoa
Oats and quinoa are both whole-grain foods that are rich in fiber. Oats contain a fiber called beta-glucan which improves your digestive health and prevents the risk of heart attack and stroke. Whereas, quinoa is a gluten-free whole-grain food. Apart from vitamins and minerals, 9 types of amino acids are found in it. Whole grain food items are known to reduce the risk of heart disease.

Tomato
Make sure to use tomatoes in your food and salad every day. You can also drink it by making soup. Research has found that tomato reduces bad cholesterol and also prevents blood clotting.

Green leafy vegetables
Vitamins, minerals like magnesium, and antioxidants are found in high amounts in leafy green vegetables. Like spinach and kale. Consuming magnesium-rich foods regularly can make the heart healthy and strong. Such foods can help in maintaining the heart rate. Vitamin K present in these leafy vegetables helps in protecting the arteries. Some research has revealed that consuming leafy green vegetables can reduce the risk of heart disease.