Berry smoothie – Blend frozen berries, low-fat yogurt, ripe banana, with some orange juice and honey and what you get is a smoothie that is definitely good news for the heart. The high antioxidant content in berries would suffice to keep toxins away from your heart.
The American Heart Association recommends 150 minutes of moderate exercise a week. If you don't have time during the day to exercise get up and walk around for at least 10 minutes three times during your work day—and always, always take the stairs.
Potassium in bananas is good for your heart health and blood pressure. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium.
Green tea also contains very powerful antioxidants that help prevent atherosclerosis, the accumulation of plaque in the arteries. It also boosts one's metabolism, which eventually makes it easier to maintain a healthy weight. Moreover, the tea also improves the function of specific cells in the bloodstream.
Drink: Tea
Tea is also full of heart-healthy compounds that help fight inflammation and cell damage. Black and green tea are associated with a lower risk of heart attack and stroke, and short-term studies suggest it's good for your blood vessel health.
Heart health benefits
Coffee is full of health benefits. According to the American College of Cardiology, drinking two to three cups of coffee per day is associated with maintaining a healthy heart.
Until recently, it was believed that the human heart didn't have this capacity. But the heart does have some ability to make new muscle and possibly repair itself. The rate of regeneration is so slow, though, that it can't fix the kind of damage caused by a heart attack.
In addition to chest pain, symptoms of a clogged artery may include: Dizziness. Feeling like your heart is racing (heart palpitations) Nausea.
Optimal Vitamin K2 intake is crucial to avoid the calcium plaque buildup of atherosclerosis, thus keeping the risk and rate of calcification as low as possible. Matrix GLA protein (MGP)—found in the tissues of the heart, kidneys, and lungs—plays a dominant role in vascular calcium metabolism.
Reduce your intake of refined carbohydrates and cut down on all kinds of sugars. Avoid having more than two standard measures of alcohol in a day. Avoid a salty diet and reduce adding salt to foods.
Eating specific foods cannot cleanse plaques out of the arteries, but a healthful diet can help manage and prevent heart disease.
Eating two servings of avocado each week (one avocado) can cut the risk of developing coronary heart disease by 21 per cent, according to research published in the Journal of the American Heart Association. A healthy diet can reduce your risk of developing coronary heart disease and stroke.
Eating one medium apple a day may help lower blood pressure, cholesterol, and inflammation, the authors concluded. Unpeeled apples are good sources of both fiber and compounds called polyphenols that benefit heart health.
Whether it's blueberries, blackberries, raspberries, or strawberries that you're drawn to most, all berries are great sources of vitamin C and fiber. And eating a high-fiber diet has the potential to help lower cholesterol and your risk of heart disease, according to the Academy of Nutrition and Dietetics.