What Are The Foods That Are Good For The Heart
Many foods clog the arteries. Sadly in the current climate, we eat them daily. Listed here are some foods you SHOULD be eating regularly, and some foods that you should NOT be eating too often.
Like many men out there, I, for one, like to mix the foods I eat and train regularly enough to keep the fat levels low and the body shape reasonable, and the cardio level quite high.
As you get older, you tend to skip one or two gym sessions, and the fat levels start to rise, and the fitness starts to drop.
If you want to live a longer and healthier life, you should consider what you eat, how much each day, and how much exercise you do daily, weekly, and monthly.
I am not a fitness guru, I have completed courses in fitness in the armed forces that served me well and have enabled me to be around the 80-kilo mark at the age of 63, with under 20% body fat. That is better than most doctors, nurses, and so-called fitness experts at my age.
Do NOT Be Fooled OR Complacent
The “BAD” refers to foods that can negatively affect heart health, contributing to the development of heart disease and other cardiovascular problems.
These foods are typically high in unhealthy fats, refined carbohydrates, added sugars, and other harmful compounds that can increase inflammation, block arteries, and impede blood flow, increasing the risk of heart disease and stroke.
Consuming these foods in excess can also contribute to weight gain and obesity, further stressing the heart and decreasing heart health.
One important external link to a relevant website is the American Heart Association (AHA), which provides information and resources for improving heart health and preventing heart disease. Another helpful resource is the Centers for Disease Control and Prevention (CDC), which offers guidelines and recommendations for maintaining a healthy lifestyle and reducing the risk of chronic diseases like heart disease. Both links are provided below:
GOOD FOODS to Clean the Arteries
- 🐟 Fish lower down in the food chain like anchovies, sardines, mackerel, herring, and salmon, are good sources of omega-3 fatty acids that reduce triglycerides, increase levels of HDL cholesterol, prevent blood platelets from clumping together and reduce inflammation.
- 🥑 Healthier fat sources like avocados, nuts, seeds, and olive oil can replace unhealthy fats in junk fried foods.
- 🍵 Healthier beverage options like water, tea, coffee, or other unsweetened beverages can replace high-sugar sodas.
- 🥦 Nutrient-dense whole foods like vegetables, fruits, legumes, nuts, and seeds that provide a range of vitamins, minerals, and antioxidants that benefit heart health, and low glycemic and nutrient-dense breakfast options like spinach omelets with beans or fruit .
- 🍫 Dark chocolate provides benefits for heart health through its flavonols, shown to improve blood flow, reduce blood clotting, benefit cholesterol levels, and decrease inflammation.
- 💪 Regular exercise and physical activity can support a healthy heart by improving cardiovascular health, reducing blood pressure, and maintaining a healthy weight.
- 🌟 A healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, stress management, and avoiding smoking and excessive alcohol consumption can significantly reduce the risk of heart disease and improve overall health and well-being.
- Tomatoes are not regarded as one of the foods that clog arteries. They offer remarkable benefits for a heart health. Rich in essential vitamins and antioxidants, tomatoes help lower cholesterol levels and reduce inflammation, supporting arterial health. Including tomatoes in your diet can contribute to unclogging arteries, promoting a healthier cardiovascular system overall.
20 Foods that Are Good For Your Heart
20 foods that are good for heart and overall health. These foods should be eaten on a daily basis and more than one of these a day will benefit a healthy lifestyle and go towards keeping the body in good shape.
- Nuts like almonds and walnuts
- Olive oil
- Dark chocolate
- Green tea
- Citrus fruits
- Whole grains like brown rice, barley
- Sweet potatoes
- Fatty fish like tuna, mackerel
- 🦈 Sharks and other fish are higher up on the food chain, which can have higher levels of mercury that might have adverse effects on the cardiovascular system.
- 🍟 Junk fried foods like fried chicken, mozzarella sticks, and french fries are high in unhealthy fats, including trans fats that can raise LDL cholesterol levels and reduce HDL cholesterol levels, block arteries, impede blood flow, and increase inflammation throughout the body.
- 🥤 High-sugar sodas contribute to weight gain and obesity. They can lead to insulin resistance, a precursor to type 2 diabetes, causing damage to blood vessels and nerves and chronic inflammation, increasing the risk of atherosclerosis development.
- 🍩 Refined carbohydrate sources like white bread, pastries, and cakes, can produce a rapid spike in blood sugar levels, causing insulin resistance and type 2 diabetes, and contributing to weight gain, increasing blood pressure, cholesterol levels, and inflammation.
- 🍪 Commercially baked cookies and other baked goods usually have unhealthy fats like trans fats, added sugars, and refined carbohydrates, all of which are bad for heart health.
- 🥩 Processed red meat products like hot dogs contain compounds and factors impairing heart health, increasing the risk of heart disease and stroke.
20 Bad Foods That Will Cause Health Problems
20 unhealthy foods. This list could be much longer. These are the foods that should be eaten in moderation if you want to have a healthy heart. One or Two of these a WEEK should be your maximum.
- Hot dogs
- Fried chicken
- French fries
- Potato chips
- Ice cream
- Fast food sandwiches
- Processed meats like salami
- Sugary cereals
- Alcoholic drinks
- Energy drinks
The “GOOD” refers to foods that have positive effects on heart health, helping to reduce the risk of heart disease and other cardiovascular problems.
These foods are typically nutrient-dense whole foods, including fruits, vegetables, legumes, nuts, and seeds, that provide a range of vitamins, minerals, and antioxidants that benefit heart health.
They are also often rich in healthy fats, such as omega-3 fatty acids found in fish, avocados, nuts, and seeds, that can reduce inflammation, lower triglycerides, and improve cholesterol levels.
You can visit the National Heart, Lung, and Blood Institute (NHLBI) to learn more about heart-healthy diets and lifestyle habits. The NHLBI provides educational resources, research, and guidelines for preventing and treating heart disease and other cardiovascular conditions. The website offers a wealth of information on healthy eating, physical activity, sleep, stress management, and other topics related to heart health.
By incorporating these practices into your daily routine, along with avoiding smoking and excessive alcohol consumption, you can significantly improve your heart health and overall well-being.