The most important step you can take for your heart health starts with what you put on your plate. Genetics play a big role in heart health, but lifestyle choices, such as diet and exercise, play an even bigger role in preventing heart disease.
The six snacks on this list are particularly powerful, as they are packed with nutrients that fight heart disease and the risk factors that cause it.
6 Healthy Snacks for Your Heart
An apple a day really can really keep your heart doctor away. Apples are packed with antioxidants such as quercetin, it can help reduce your risk of atherosclerosis and other cardiac issues due to free radical damage.
Also, the pectin in apples is a specific kind of fiber which can help lower LDL cholesterol levels. Apart from all this, apples are filled with vitamins and minerals as well. Also, apples have strong anti-inflammatory properties which are linked with overall good cardiac health.
Dark chocolate are loaded with cocoa, which is an incredibly rich source of flavonoids. Flavonoids are plant-based phytochemicals and has been shown to help prevent the clogging of arteries and help decrease blood pressure. Also, it helps to curb your craving for sweets so you will not snack on other, less healthy options.
Walnuts, almonds and pecans are all good for your heart. Individuals who ate a handful of nuts at least five or more times a week were 29% less likely to die of heart disease. This is compared to those who avoided nuts, a New England Journal of Medicine study found.
Nuts contain protein, fiber and heart-healthy fats. You can consume nut mix, unsalted raw nuts and nut butters to improve your heart health.
Inflammation in your artery walls can increase your risk of a heart attack. But you can counter that process by consuming at least a cup of blueberries a day.
This is due to the inflammation-battling antioxidants of blueberries. If you cannot find fresh blueberries, frozen berries work. You can add them add them in your breakfast yogurt or cereal.
Oats have a type of fiber known as beta-glucan. This helps lower your LDL cholesterol. Just 1/2 cups of cooked oatmeal can give you the amount of beta-glucan you need daily to help lower your cholesterol.
Garbanzo beans are high in dietary fiber which can help lower cholesterol levels, are a rich source of antioxidants and omega-3 fatty acids, both of which are associated to improved cardiac health. In a recent research of 10,000 women and women, regular consumption of legumes such as garbanzo beans lead to a 22% less risk of cardiac disease.