Heart Healthy Foods (Part 1)

By Medically reviewed by Hello Doktor Medical Panel

There is nothing more important than carefully looking after your precious heart. On the journey of taking great care of it, not only do health experts recommend regular exercise, controlling stress and no habit of smoking; they also unearth and suggest the enormous benefits of the consumption of various nutrient-rich, heart-healthy foods.


Salmon, a cold-water fish possessing an exceptionally high content of heart-healthy omega-3 fatty acids, can be very effective in lowering blood pressure. The anti-clotting effect of omega-3 fatty acids can keep blood clotting at bay and maintain the flow of your blood. That is not to mention their power of reducing triglycerides, a kind of fat capable of predisposing people to developing cardiovascular disease. Cardiologists, furthermore, reveal that salmon is a rich source of carotenoid astaxanthin, a remarkably strong antioxidant. According to the American Heart Association, you ought to aim for at least two servings of salmon or other oily fish per week – one serving should be more or less 100 grams. Salmon is, in fact, one of the favorite dish in the world due to its being easy to cook and delicious taste.

If you hardly find salmon to your liking, you can opt for other oily fish such as tuna, sardines, mackerel, herring, or trout – fish that offer the same benefits for your heart.


What else can be healthier than beginning a new day with steaming bowls of oats, which abound with potassium, folate and omega-3 fatty acids. Oats, in other words, are nutritious whole grains and rich sources of minerals and vitamins. Moreover, oats are packed with high amounts of beta-glucan, a type of fiber that is able to lower your LDL cholesterol – the “bad” cholesterol, thus helping clear the arteries. You should achieve the needed amount of beta-glucan every day in order to reduce the cholesterol with a little over one cup of cooked oatmeal or barley.

The Food and Drug Administration permits manufacturers of oats to make health claims about the grain on their products, recommending that oat-rich diets can lower the risk of cardiovascular disease. In addition, researchers unveil that besides decreasing the levels of cholesterol, oats can also keep your regular and prevent some specific cancers.

Beta-glucan is also present in shiitake mushrooms, barley, seaweed.


The benefits of eating spinach have long been valued. It is blindingly obvious that spinach is one of the healthiest veggies in the realm of vegetable. The rich, dark color originates from a wide variety of vitamins, phytochemicals, lutein, potassium, and minerals (particularly such as folate, iron) which can preserve your eyesight, fight disease and, above all, protect you from cardiovascular disease. A survey on 15,000 men with no heart disease in 12 years has been carried out. People who consume at least two servings of veggies every day lower the risk of heart disease by approximately 25 percent, in comparison with those who barely eat any veggies.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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Review Date: September 4, 2017 | Last Modified: December 19, 2019

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