Plant Based Foods Might Prevent Heart Diseases

Healthy plant‐based foods are loaded with nutrition. Plant foods have lower refined carbohydrates due to which it will  prevent you from heart diseases. There are various plant-based food available. Certain plant based foods are associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils like olive oil.

1. Whole Grains

Whole grains are loaded with dietary fiber. Which can help you to improve your blood cholesterol levels and it can lower your risk of heart disease, stroke, and obesity . Barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat are counted as whole grain foods.

2. Legumes

If you are searching for high minerals and fiber food than choosing Legumes is an excellent idea. Eating legumes as part of a heart healthy diet can improve your blood cholesterol and a leading cause of heart disease. Adding legumes to your diet may help keep you feeling full longer. Go for Chickpeas, kidney beans, soybeans.

3. Green leafy Veggies

Enriched with vitamin K and nitrates leafy green vegetables are excellent, which can help reduce blood pressure and improve arterial function. Regular intake of leafy greens is associated with a lower risk of heart disease. Green leafy vegetables include kale, collards, spinach, lettuce, parsley, cilantro, chards, bok choy, arugula.

4. Root vegetables

Root vegetables that grow underground are excellent to reduce heart diseases, as they absorb a great amount of nutrients from the soil. They are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron, helping to cleanse your system. All kinds of potatoes, onions, leeks, carrots, radishes, beets, garlic, ginger, turnips and daikon.

5. Other Veggies

Other veggies are loaded with lutein, folate, potassium, and fiber. Servings of any veggies like squash, celery, brussels sprouts, cauliflower, mushrooms, asparagus, peppers, tomatoes, zucchini, and sea vegetables is sure to give your heart a boost.

6. Fruit

Fruits have an important role in your heart health. Fruits that include berries are enriched in antioxidants like anthocyanins, which protect against oxidative stress and inflammation that contribute to the development of heart disease. Fruits like Apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapples, grapes, kiwi and plums are good for your heart.

7. Flax seeds and Chia seed

The fiber, phytosterols, and omega-3 content of flaxseed may help boost heart health. The lignans it contains may help protect against cardiovascular and other chronic diseases.

8. Walnuts

Maintain a healthy cholesterol levels and decrease your blood pressure with walnuts, two of the major risk factors for heart disease.Walnuts are also a rich source of alpha-linolenic acid which is plant-based and prevents you from heart diseases.

9. Tomatoes

Tomatoes contain lycopene which is a powerful antioxidant. It is a type of substance that helps you in keeping your cells from becoming damaged. This  lycopene may lower stroke risk.

10. Almonds

The fiber present in almonds will keep your blood sugar more stable, thus reducing the risk of having a spike. Almonds also help to improve blood flow, which is important for diabetics. 

Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease.