12 Natural Foods That Can Save Your Heart

  • December 29, 2020
  • By bioget-admin
  • In Hair Loss
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Around one-third of deaths in the world are caused due to heart diseases. Thus, it is necessary to find some natural solutions to tackle this issue. Food plays an important role in maintaining the health of all the organs of the body. Certain foods can influence cholesterol levels, sugar levels, triglycerides, inflammation and blood pressure, which in turn can lead to heart disease.

Let us learn about foods that can help in order to keep the heart-healthy:

1. Whole Grains

Whole grains consist of all the three nutrient-rich parts of the grain called germ, endosperm and bran. Most common grains include wheat, rice, barley, oats, rye, quinoa and buckwheat. Whole grains are high in fiber as compared to refined grains and thus can help reduce LDL cholesterol (bad cholesterol) and eventually may help to reduce the risk of heart disease.

The best tip to follow while purchasing whole grains is to read the ingredients label thoroughly. If the ingredients mention “whole grain” or “whole wheat”, it indicates that the product contains whole grains and if the ingredients mention “multigrain” or “wheat flour”, it may not necessarily be a product that contains whole grains.

2. Green Leafy Vegetables
It is a commonly known fact that green leafy vegetables like spinach, fenugreek, kale and collard greens are resources of vitamins, minerals and antioxidants. Green leafy vegetables are rich in Vitamin K, which may help to protect the health of your arteries and promote proper clotting of blood. They also contain a good amount of dietary nitrates which are known to regulate blood pressure and improve the functioning of the arteries and cells lining the blood vessels.

3. Garlic
According to ancient ayurvedic science active ingredient called allicin in garlic is believed to possess many therapeutic properties including improving heart health. Garlic and its components may help regulate blood pressure and lipid metabolism in the body. You must take garlic in raw form or crush it and let it sit for some minutes before using it for cooking, as it allows the formation of allicin and enhances its therapeutic properties. Research shows that garlic can help to reduce total and LDL cholesterol. [1]

4. Avocados
Avocados contain ample amounts of mono-saturated fats which are considered to increase lipid metabolism, thus regulating cholesterol and reducing the risk of heart issues. [2] Avocados are also rich in potassium which is one of the essential nutrients to improve health functioning. Just one avocado provides around 970 milligrams of potassium, which accounts for almost 28% of the daily requirement of potassium.

5. Fish Oil
Fatty fish such as salmon, tuna, sardines and mackerel are rich in omega 3 fatty acids which benefit heart health. [3] It may also help to regulate cholesterol and blood pressure. If you are a vegan, you may opt for taking Omega-3 fatty acids.

6. Berries
Berries such as strawberries, blackberries, raspberries and blueberries contain antioxidants like anthocyanins which help to protect against oxidative stress and inflammation. A study suggests that berries help to improve the function of the cells that line the blood vessels, which may help to regulate blood pressure. [4] 

7. Walnuts
Walnuts are rich with dietary fibers and micronutrients like copper, magnesium and manganese. Thus, according to a study walnuts help to reduce oxidative stress and inflammation. [5]

8. Dark Chocolate
Dark Chocolate is rich in antioxidants such as flavonoids that help to improve heart health. Having said that, please also note that chocolate can be high in sugar and calories which may affect many of the health issues. Thus, you need to select the dark chocolate that contains at least 70% of cocoa, as it may moderate your intake to make the most for the health of your heart.

9. Almonds
Almonds contain a lot of vitamins, monosaturated fats, fibers and minerals that are crucial for heart health. However, it is important to remember to measure your portion and moderate your intake of almonds for people who are overweight or obese.

10. Olive oil
Olive oil is rich in monosaturated fatty acids and other nutrients that help to enhance the functioning of the heart. You may drizzle a very small amount of olive oil over the cooked dishes for its benefits.

11. Green Tea
Green tea is commonly known to possess a number of health benefits including enhancing lipid metabolism, regulating cholesterol, reducing inflammation, maintaining body weight and improving heart health. Take one cup of green tea made with whole tea leaves every day to see its benefits.

12. Seeds
Seeds like flax seeds, chia seeds, and hemp seeds are rich in amino acids and omega-3 fatty acids that improve many heart-related issues including reducing inflammation naturally, regulating blood pressure and metabolism of fats.
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Reference Links:

  1. https://pubs.acs.org/doi/full/10.1021/bk-2019-1303.ch004?ref=recommended&
  2. https://doi.org/10.1161/jaha.114.001355
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851748/
  4. https://doi.org/10.3390/nu7064107
  5. https://doi.org/10.3945/jn.113.182907
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