15 Foods Good For Your Heart
When did you check your cholesterol level last time?
It is the question; your doctor will ask if you visit him for the symptoms of a cardio problem. Bad cholesterol in your arteries can obstruct the flow of blood leading to heart failure.
For treatment, you will be advised surgery but there is little need for surgery when you can control your cholesterol level with food items.
What is cholesterol?
It isn’t a bad thing as your body needs cholesterol for normal functioning but a high amount of cholesterol especially the bad one isn’t good for your heart. If you eat fatty food, you add more cholesterol to your body.
Types of cholesterol
• Low-Density Lipoproteins (LDL) is the bad cholesterol that increases the risk of cardiovascular problems
• High-Density Lipoproteins (HDL) is the good cholesterol that improves heart health
You have a high level of LDL if you do the following things:
• Eat foods rich in saturated fat and trans fats
• You are overweight and don’t do any efforts to reduce weight
• You remain inactive most of the time or most of the day
• You are aging as cholesterol levels begin to rise after 20 years of age
• If you have a family history of LDL levels, you are more prone to develop the problem
• Normal – Below 200 mg/dl
• Moderate – 200-239 mg/dl
• High – Above 240 mg/dl
You need to test your cholesterol level to find whether you are suffering from LDL. If yes, then you would need to start the treatment. For treatment, you can take prescription drugs and adopt a healthy lifestyle.
Following food items can help control your cholesterol level
- Essential Oils
a. Lemongrass Essential Oil
Add two drops of the essential oil into a glass of water and drink the solution twice daily. While it is an analgesic and anti-inflammatory oil, it can lower your cholesterol levels by dilating your blood vessels to improve blood flow.
b. Holy Basil Essential Oil
Add two drops of the oil into a glass of water and drink it twice a day. this essential oil has a compound called eugenol that is said to have cholesterol-lowering properties.
Vitamins B3, E, and C can help control the serum cholesterol levels effectively. And these vitamins are found in both vegetarian and non-vegetarian diets.
- Fish Oil
Omega-3 fatty acids can help reduce your cholesterol and keep your heart healthy and fish oil is the best source for omega-3 fatty acids. Take one 1000 mg capsule of fish oil regularly to keep your heart healthy.
- Coconut Oil
Coconut oil boosts levels of good cholesterol and in this way, checks the accumulation of bad cholesterol in the arteries. For consumption, you can cook your food in coconut oil, add it to salad, or simply consume 1 tsp of coconut oil every morning.
Garlic cloves release a compound called allicin when crushed. This compound can reduce your cholesterol level naturally. You should add minced garlic cloves to a salad or chew garlic cloves regularly.
- Green Tea
Drinking a cup of green tea thrice a day can keep your heart free from cholesterol. Green tea has excellent antioxidant properties that can bring the bad cholesterol (LDL) level in your arteries to even zero. You can make a cup of green tea with 1 tsp of tea boiled in a cup of water. For taste, you can add honey to it.
A bowl of probiotic yogurt once a day can keep your heart healthy. While the basic function of probiotics is to improve gut health but they can play a crucial role in lowering the cholesterol level in arteries in the long run.
- Chia Seeds
Chia seeds can enhance the flavor of your favorite fruit juice or smoothie and improve your cardiovascular health as well. Rich in omega-3 fatty acids, 1 tsp of chia seeds daily can lower your cholesterol level.
- Grapefruit Juice
Rich source of nutrients especially vitamin C, fiber, magnesium, and potassium, grapefruit juice is good for your heart. Also, it has strong anti-oxidant properties that further boost its power to lower cholesterol levels. And you can drink grapefruit juice daily and multiple times a day.
- Orange Juice
One glass of fresh orange juice daily can improve your cardiovascular health in the long run. According to a study, orange juice is found to have cholesterol-lowering properties.
- Pomegranate Juice
Pomegranate is good for the heart as it contains more antioxidants than is found in green tea and red wine. Drinking a fresh juice of a pomegranate twice a day can lower your cholesterol level in the long run.
- Lemon Juice
Prepare a juice of half-lemon, warm water, and honey and consume it daily to keep your heart healthy. Lemon is a good antioxidant. Also, it has vitamin C in rich quantities. And these two qualities make it a good remedy for lowering cholesterol levels.
- Apple Cider Vinegar
Drinking apple cider vinegar with a glass of warm water and honey for taste can help in lowering LDL levels in your arteries. Apple cider vinegar has acetic acid and pectin. While acetic acid removes unwanted fat and bad cholesterol attached with it, pectin attaches the LDL and flushes it out from the body.
Flaxseeds are considered good for the heart because they have a lignan called secoisolariciresinol diglucoside (SDG) that can lower cholesterol levels and improve heart health in the long run. You can consume powdered flaxseeds with warm milk and honey and consume it daily.
- Celery Juice
Celery has antioxidants that can lower your cholesterol and you can easily make its juice at home. Take 2 stalks of celery and blend them well in a cup of warm water. Strain the water and consume it. For taste, you can add honey to the juice. You can drink this juice once or twice a day according to your taste.
Add the above-mentioned food items to your diet to check the growth of LDL in your blood. With a healthy diet and lifestyle, you can keep your heart healthy even at an advanced age.
Disclaimer: The information provided about healthy food for the heart is only for educational purposes and it has nothing to do with medical treatment for cardio problems.