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heart care tips+heart-healthy foods

7-ways keep your heart healthy 
                        Heart Care


Heart and circulatory disease is still one of the Pk's biggest killers despite related deaths falling faster than those of other diseases. If you want to keep your heart in great shape, here are 10 things you can do:
                          Oatmeal
1. oatmeal
      oatmeal possesses many beneficial properties that make it a heart healthy choice for breakfast.
Benefits:
  • it is known to be rich in omega-3 fatty acids
  • it contains useful minerals like potassium,magnesium,calcium as well as soluble fiber
                            Black beans
2.Black Beans
black beans offer many useful nutrition which makes it good for the hearth.
one or more serving of black beans is recommended by the health experts especially for those at risk  of developing heart disease or those having already suffered from heart ailments.
                     
                            Salmon
3.salmon
Benefits:
  • There is a large amount of omega-3s like DHA and EPA in the fish which makes it heart healthy.
  • The omega-3 fatty acids lower the risk of disorders stemming from heart rhythm.
  • These beneficial fatty acids help to reduce the blood pressure and keeps away clotting risks
  • blood triglycerides are reduced and inflammation is controlled
                                olive oil
4.Extra Virgin olive oil
Benefits:
  • it consist of antioxidants like polyphenols 
  • There are mono unsaturated fats as well in the oil which makes it rich in good facts that are safe for the heart.
  • The oil can be used as a medium for cooking,in salads as well as with bread.
                              Dark chocolate
5.Dark chocolate 
if you have a sweet tooth that is constrained due to food restrictions you could still indulge in dark chocolate regularly 
Benefits:
  • Dark chocolate containing seventy percent 
  • cocoa makes it good for the heart
  • The flavonoid present in cocoa helps to reduce blood pressure
  • Blood flow to the heart is improved.
  • The damage caused by free radicals is reduced 
  • it is thus okay to indulge in dark chocolate and have a small piece every day.
                       Chia Seeds for Weight Loss
6.chia seeds
such seeds offer many nutritional benefits as well as minimal calories 
Benefits:
  • chia seeds help reduce bad cholesterol levels 
  • plaque buildup is reduced as well 
  • blood pressure and triglycerides are reduced
                      Blueberries
7.Blueberries 
Blueberries have many beneficial properties that help one to maintain a healthy heart 
Benefits:
  • Blueberries contain lutein and beta-carotene as well as ellagic acid, anthocyanin
  • other necessary vitamins and minerals are potassium,magnesium,calcium,vitamin C and fiber
  • all such nutrients are good for the heart health.
             Thank for visit




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