Eating right and finding the best heart healthy vegetables can help keep you heart stay healthy and strong.
Taking care of your heart should always be at the top of your priority list. Taking vitamins, exercising, and keeping track of your blood pressure are keys to take care of your heart.
But your diet also plays a crucial role and getting a healthy amount of greens can help you protect your heart.
What Are The Best Heart Healthy Vegetables?
1. Soy Beans
These little beans often go forgotten, but are extremely beneficial for your heart and body. Whether they are in their natural form or as soy milk or tofu, you will get the same benefits.
Soy is high in protein but without unhealthy fat or cholesterol that may come from other proteins like red meat. Additionally, soy can lower high blood pressure by decreasing the levels of LDL (bad cholesterol) that can block arteries.
2. Broccoli
Broccoli is an all-around healthy vegetable that supports both your heart and your digestive system.
It is high in fiber, which helps move food through your digestive track efficiently. The fiber in broccoli helps keep your intestines and stomach healthy.
Eating broccoli is one of the best things for your heart because broccoli is rich in antioxidants that fight off free radicals in the body that could cause sickness. Antioxidants also open up blood vessels and allow for healthier blood flow.
3. Kale
Kale has gotten a lot of deserved attention over the last few years as a superfood. This green is truly beneficial to your heart.
Not only does it have antioxidants like broccoli that fight off free radicals, kale also contains omega 3, which are considered a healthy fat. Omega 3 is good for the heart and the brain.
4. Avocado
Avocado is a rich, protein filled vegetable and has many reasons for being one of the best greens for your heart.
Rich is healthy fat, avocado is heart healthy and doesn’t clog your arteries. In fact, avocado has been shown to raise HDL levels (good cholesterol) and lower LDL levels (bad cholesterol).
They are also high in potassium, which help keep the sodium and calcium levels in your blood balanced. Too much of one can create serious heart problems like high blood pressure or heart disease.
5. Extra Virgin Olive Oil
While the oil itself is more of a yellow color, olives are green or black and create a heart healthy oil.
Mediterranean diets high in olive oil (about 4 tablespoons per day) were found to decrease the risk of heart attacks and strokes by 30%. This is partially due to the monounsaturated fats that have been shown to lower cholesterol and blood sugar levels.
Cooking with olive oil instead of butter is a healthier option. Finding simple replacements where olive oil can be used instead of other fattier options can help your heart be healthier.
Eating greens are beneficial to more than just your heart. Adding greens into each meal can help you lower cholesterol and blood pressure and reduce the risk of heart disease.
Resources
http://www.health.com/health/gallery/0,,20720182_12,00.html
http://www.prevention.com/health/health-concerns/best-foods-for-heart-health/broccoli