Heart is a muscular organ that pumps blood throughout the body. The blood provides the body with oxygen and nutrients. When the oxygen is absorbed by the tissues, veins carry oxygen-poor blood back to the heart. In order to work optimally, heart needs proper care and protection. One way to keep the heart health is by consuming more healthy-fats. Healthy-fats can lower bad cholesterol level and decrease risk for heart disease. Here are some foods you should focus on as they are rich of healthy-fats:
Green leafy vegetables like spinach, kale and brussels sprout are good sources of Omega-3 fatty acids. It is important to notice that Omega-3 can only be obtained through foods or supplements since our body does not produce the fatty acid by itself.
As an essential source of protein which contains less than 5 grams of fat, egg does not increase the risk of heart disease among Healthy People. However, it is better to consume no more than one egg a day.
Avocado, with its soft and buttery flesh, is packed with nutrients and heart-healthy compounds. High levels of monounsaturated fats in avocado can nourish heart and minimize the symptoms of osteoarthritis. Despite its huge benefit, avocado is also high in calories and fats, so moderate amount of intake needs to be considered. When combined with other foods, avocado’s nutrition will be more easily absorbed by the body.
Pumpkin seeds, sunflower seeds and sesame are also rich in healthy-fats to lower cholesterol and protect against heart attacks.
Almost every type of nut is good for health and has a lot of nutrition; but almond, walnut, hazelnut and pecan are the top lists among the most recommended choices of heart-healthy nutrients. Nuts contain unsaturated fatty acid. Therefore, nuts may help reducing the level of low-density lipoprotein (LDL) or “bad” cholesterol in blood. The vitamin E content in nuts also helps to stop the formation of plaque in blood vessels; thus, promoting healthier arteries.
Fatty, oily fish like salmon, mackerel, herring, sardine and tuna are great sources of Omega-3 fatty acids which not only improve brain function but also reduce the risk for heart disease and high cholesterol. It is suggested to consume two portions of 3-ounce oily fish a week by using healthier cooking methods, such as grilling, boiling, stewing or steaming. Avoid frying method.