Did you know that heart disease is the number one killer among Malaysian women? According to the National Heart Association of Malaysia, Malaysian women also have one of the highest prevalence of hypertension in Southeast Asia, even more than men. However, heart disease can be prevented, and all you need is a healthy diet of heart-friendly foods that will boost the strength of your heart.
Here’s a list of 10 superfoods that are well-known for being heart-friendly.
1. Oatmeal
Hate it love it, oatmeal sits on top of the heart-healthy foods list because it’s rich in so many nutrients like Omega-3 fatty acids, magnesium and calcium. Oatmeal is high in soluble fiber and beta-glucans, which are important for lowering cholesterol levels and to stabilize blood sugar levels.
2. Salmon
If you love fish, then stock up on salmon. Having two or more servings of salmon a week can lower your risk of heart disease by 30%. That’s because of the high content of omega-3 fatty acids that can lower your blood pressure and contribute regular heart rhythm.
3. Legumes
If you’re a fan of soup and stews, then start filling it up with legumes like chickpeas, lentils and kidney beans as they’re rich in soluble fiber, calcium and omega-3 fatty acids too. What’s great about these beans is that they can cut down the bad cholesterol in your body.
4. Broccoli
If you always hated broccoli as a kid, it’s time to start loving them now. Broccoli is rich in antioxidants and vitamins A and C. Broccoli is also known to prevent cancer, and evidence shows that eating large quantities of broccoli can help prevent general illness.
5. Avocado
Avocado is deliciously creamy and smooth. Although it doesn’t sound like something you’d describe a heart-healthy food, avocados are actually super good for your heart as it contains monounsaturated fats. It raises the levels of good cholesterol in your body while lowering the bad ones. It’s also high in vitamin E, so it’ll keep your skin and hair smooth and moisturized.
6. Blueberries
Out of all the berries in the world, blueberries promote healthy heart health as it’s rich in anti-inflammatories that can help lower your chances of heart disease and cancer. The blueberries’ rich blue hue also comes from a form of antioxidant called anthocyanins.
7. Spinach
If there’s one thing Popeye taught us, is that spinach is the superhero of vegetables. A cup of spinach has plenty of vitamins and delivers plenty of manganese and healthy antioxidants. Apart from promoting heart health, this dark, leafy green also has cancer-fighting abilities and preserves brain function.
8. Tomatoes
Love pasta? Then double up on the tomato sauce! Tomatoes are jam-packed with vitamin C, vitamin A and fiber. They also contain lycopene, an antioxidant that helps fight disease and protects you from cardiovascular disease.
9. Red Wine
Consuming red wine in moderation is associated with heart health. A glass of red wine a day keeps the blood circulation running in your body and boosts your heart with antioxidants like polyphenols and resveratrol.
10. Olive Oil
Italians and Mediterraneans have their healthy foods sorted out since their diets are rich in olive oil. Olive oil is a great source of monounsaturated fats, and it’s rich in vitamin E, antioxidants, and beta-carotene, essential for protecting the blood vessels and other components of the heart.
