When you want to make sure that your heart remains healthy throughout your senior years, you need to be more watchful on what you’re putting in your body. The foods that you eat play an essential role in keeping your entire body systems healthy along with regular exercise and proper rest. Here are some foods that promote a healthy heart.
You might love adding mayonnaise on your sandwich and salads but mayonnaise is not good for your heart. Go the healthier track with avocados instead. In 1996, researchers in Mexico conducted a study focusing on the benefits of avocados to the heart. The study revealed a 17% drop on the blood cholesterol level of participants who were fed with avocados for a week. What’s more interesting is that the same participants showed having an increase in their High-Density Lipoproteins or the good cholesterol and a decrease in their Low Density Lipoprotein or the bad cholesterol.
Whole grains contain a soluble fiber which pools the cholesterol from the meals that you eat and direct them out of your body. This in turn makes your body draw on its cholesterol supply once it needs cholesterol. The result is decreased levels of your cholesterol therefore reducing your risk for heart-related illnesses.
Culinary Argan Oil
When it comes to the heart, everything you put in your body matters. And that’s including the oil you use for cooking and as drizzles to your meals. One of the healthy oils that love the heart is the culinary Argan oil. It is loaded with Omega-9 or the unsaturated fatty acid we call oleic acid. Oleic acid has the ability to bring down levels of the bad cholesterol or LDL and at the same time raise your body’s levels of the good cholesterol or HDL. LDL is called the bad cholesterol for a reason. When your blood has high levels of LDL, a plaque can start forming which would cause blockage in your arteries. When your arteries are blocked or clogged, you are highly at risk of getting a heart attack or a stroke.
Olive oil is another heart lover. A study conducted on olive oil with participants ages 65 and above revealed that those who used olive oil in their meals had a significant 41% lesser chance of suffering from a stroke when compared to participants who had never made olive oil a part of their diet. This is because olive oil is packed with mono unsaturated and poly unsaturated fats. So instead of going for butter to make your meals tastier, go for olive oil instead. It is important to note though that all oils have the same number of calories. So if you want to avoid packing on excess weight, see to it that you use oils moderately.
Craving for a snack? Instead of having a slice of cake or sweet treats, grab a handful of nuts. The American Heart Association noted that since nuts are high in monounsaturated fats they can help bring down levels of bad cholesterol in the blood therefore reducing one’s risk of suffering from heart illnesses and stroke.
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