6 Eating Habits For A Healthy Heart

We introduce you to various foods with which you can take care of your heart.

Healthy eating habits are the basis for a healthy heart.

Although many different factors affect the heart, certain foods can help keep it in good condition, especially if you are at increased risk of heart disease and similar problems.

Some of these are the secret to success in keeping high blood pressure and cholesterol levels under control, which have a major impact on the cardiovascular system.

Because many people are looking for ways to take care of their heart, today we are giving you 6 diet recommendations to keep it healthy.

1. Increase Omega 3 Consumption for a Healthy Heart

Regular intake of omega-3 fatty acids keeps your heart healthy. These fats reduce bad cholesterol (LDL), soothe  inflammation, and prevent blood vessels from narrowing.

Although omega-3 fatty acids are available as dietary supplements, we recommend that you take them naturally through certain foods:

• Oily fish (salmon, tuna, sardines, etc.)
• Shellfish
• Chia seeds, flax seeds, sunflower seeds
• avocado
• olive oil

2. Eat more fruits and vegetables

Fruits and vegetables in your daily diet help protect your heart without being too high in calories.

They contain fiber and antioxidants,  which play an important role in regulating cholesterol levels and blood pressure.  It also improves blood circulation.

But that’s not all: inflammation can also be alleviated and toxins can be expelled from the body. All of this is important for a healthy heart.

We recommend the following types of fruit:

• Citrus fruits
• apples and pears
• papaya
• pineapple
• green leafy vegetables
• Carrots
• tomatoes
• Sugar beet
• Onions and garlic

3. Healthy fats

You don’t have to go completely without fat to take care of your heart, you have to switch to healthy fats. The body needs a certain amount of fats!

Avoid trans fats, which increase cholesterol, and choose healthy  monounsaturated or polyunsaturated fatty acids. 

4. Consume less salt

You probably know that too much salt is harmful to your health. As a result, increased blood pressure and heart disorders can occur. 

Many consume far more than the daily recommended amount of salt, because ready meals and fast food in particular contain a lot.

Try to avoid the following foods as much as possible:

• industrially manufactured baked goods
• Meat, especially processed meat
• Ready-made sauces and dressings
• cheese
• Fast food
• Canned fish
• Canned vegetables
• Instant soups

5. Eat more whole grains

You know that whole grains are much healthier than white flour. If you want a healthy heart, you should therefore switch to whole grain products.

These contain important fiber, vitamins and minerals that  lower cholesterol and blood pressure and prevent diabetes. 

We recommend:

• Brown rice
• oats
• millet
• Quinoa
• Whole grain cousous
• Corn or homemade popcorn
• Whole wheat flour
• Spelt
• barley
• rye

6. Legumes and nuts

Both legumes and nuts support heart health as they help preventively against high blood pressure, heart failure, and other heart ailments. 

They contain an abundance of fiber, antioxidants, and minerals that support a healthy cardiovascular system.

We recommend the following pulses and nuts:

• Beans
• lenses
• Peas
• peanuts
• Almonds
• Walnuts
• Hazelnuts

Take care of your health and especially your heart with the mentioned foods.