Why You Should Try Out These Snacks and Drinks
The heart is an indispensable organ in the body, just like every other organ. It is characterized by veins, capillaries, and arteries. One of the significant roles of the heart is the pumping of blood which also provides nutrients and oxygen to the tissues and other organs in your body. The heart ensures that every cell in the body is nourished. According to research, the heart beats up to 60 to 80 times per minute in adults. This keeps the body cells healthy and nourished.
The heart is one of the most important organs that keep you alive. When the heart stops functioning or stops beating, you are most likely dead. This is why it is important to protect heart health. A number of nutrients have been discovered to protect the heart by reducing your risks of developing heart diseases while promoting the proper functioning of the cardiovascular system.
The following are 13 heart-friendly snacks and drinks to consume.
Matcha Tea
Matcha tea is packed with epigallocatechin gallate, a polyphenol property that is also present in green tea and is an effective anti-inflammation and antioxidant. Consuming anything that has such a compound can help preserve and promote heart health. One of the heart-related health benefits of consuming matcha tea is the prevention of atherosclerosis, which causes fatty substances to build upon the walls of the arteries. It can also assist in the reduction of cell damage and inflammation. Drinking matcha tea can help improve your general health while focusing mainly on your heart health. This is why most studies have associated reduced risks of stroke and heart disease in recent times.
Olive Oil Laced Sardines
This is actually a healthy snack that can be consumed at any time of the day. The combination of sardine and olive oil will give your heart health a mega boost. This snack contains proteins, fats, antioxidants, minerals, and vitamins. All of which are healthy and essential nutrients for the heart. In fact, sardines have been discovered to be the richest source of omega 3 fatty acids. It also contains high amounts of anti-inflammatory properties that prevent damages that might be caused to the heart.
Foods rich in omega 3 fatty acids have been associated with the reduction of heart disease risks and its triggers like high triglycerides levels.
On the other hand, a heart-friendly oil such as the olive oil is recommended by experts around the globe for people who are experiencing symptoms of heart diseases. It has also been found to be effective in the management and treatment of heart diseases.
Studies found that people who consumed olive oil regularly experienced a 10% reduction in their heart disease risks.
Walnut and Cherry Mix
Another group of foods that are popular heart-friendly is seeds and nuts. Walnut, on the one hand, can help enhance the blood vessels and improve their function, thereby reducing heart-related illness in the process. In addition, it is known to reduce inflammation, high cholesterol levels, and high blood pressure, all of which are triggers of heart diseases.
On the other hand, cherries, especially tart cherries, are packed with healthy antioxidants that can also eliminate heart disease triggers like inflammation, prevent cell damage and overall protection of the heart.
Coffee Smoothie
Coffee is a natural beverage and is on the list of the most nutritious beverages in the world. A lot of health benefits have been associated with the daily consumption of coffee. In fact, according to studies, people who drank 3 cups of coffee daily experienced improved health and a 19% reduction in heart disease risks and death compared to non-drinkers.
Rather than drinking coffees that contain sugar, make a smoothie out of it instead by adding fruits like bananas, cacao powder, or almond butter.
Pawpaw Boats
Pawpaw has been linked with many health benefits. It contains carotenoids that are known to prevent numerous health issues. Other properties contained in pawpaw include lycopene which has healthy antioxidant and anti-inflammatory properties. These properties can help in the prevention of health conditions like atherosclerosis, thereby improving the flow of blood throughout the body. This is why it is an essential nutrient for your heart.
According to research, following a diet that is rich in lycopene can help in the reduction of heart disease symptoms as well as heart-related deaths.
Pawpaw is packed with other nutrients like vitamins, fats, and fiber.
Cacao Hot Chocolate
Cacao is a slightly processed, nutrient-dense form of cocoa. It is not as processed as other cocoa products. Cacao is packed with nutrients like vitamins and minerals, as well as antioxidants that are heart-friendly. It is also packed with essential flavonoids, which are known for their benefits to cardiovascular health.
Consuming cacao and cacao products can help provide the following heart-healthy benefits like the improvement of the functions of the blood vessels, reduction of blood pressure, and lowering of the risks of heart disease.
You can enjoy your cacao hot chocolate, increase the taste and the nutritional profile by adding cinnamon or hot milk to it.
Turmeric and Rosemary Spiced Nuts
Nuts contain plant-based nutrients that are healthy for the heart. Some of these nutrients include fiber, healthy fats, numerous minerals, and vitamins. They are also portable and affordable snacks that have high nutritional contents, especially in relation to heart health.
Making nuts your snack can promote not only weight loss but also weight maintenance, both of which are essential in the protection of your heart health.
You can coat your nuts with healthy oils like olive oils. You can dip them in butter like peanut butter to better enjoy them. In addition, you can spice them up by adding anti-inflammatory spices like turmeric, cayenne pepper, ginger, and rosemary.
Quinoa and Roasted Broccoli Salad
Combining broccoli, a cruciferous vegetable with quinoa, a whole grain into a salad can impact heart health positively. On the other one, broccoli contains numerous vitamins and minerals, as well as sulfur properties that function as anti-inflammation, thus, protecting the heart from heart disease triggers.
Hibiscus Tea
Hibiscus tea is made from the hibiscus flower. The hibiscus plant is also known as hibiscus sabdariffa. In some parts of West Africa, tea is called a ‘zobo’ drink.
The research found that drinking hibiscus tea every day can improve blood flow, reduce inflammation risks and high blood pressure, compared to people drinking just water.
You can enjoy hibiscus tea, either hot or cold.
Salmon Salad
Salmon is rich in omega 3 fatty acids, as well as proteins, potassium, selenium, iron, and magnesium, all of which have been attributed to improved heart health benefits.
Adding salmon to your salad can improve the nutritional profile of your salad. In fact, people who have tried out salmon salad have experienced a reduction in the level of triglycerides in their bodies and reduced inflammatory markers, both of which are heart disease-related triggers.
Coconut and Pomegranate Pudding
If you need a sugar-free snack, then coconut and pomegranate pudding is the best choice. The recipe is packed with fiber and antioxidants such as anthocyanins and tannins, all of which are known to combat atherosclerosis, which is the major cause of the build-up of fat, thus, promoting healthy functions of the blood vessels.
Tomato and White Bean Salad
Tomatoes are healthy dietary choices for the improvement of overall health. Eating tomatoes can help reduce your risk of developing heart diseases.
In fact, people who consume tomato and white bean salad have recorded a 14% reduction in the risks of heart diseases, with over 20% reduction in stroke risks and over 30% reduction in heart disease-related death.
Citrus Water
According to research, citrus water can help in the improvement of your heart health. Citrus fruits like oranges and lemon have shown promising results in the protection of the body, as well as the protection of vital organs in the body. They contain essential plant-based nutrients like flavonoids, antioxidants as well as essential oils.
In conclusion, the heart is an important organ in the body. Protecting your heart health is important, as not protecting it can cost your life. Healthy foods and nutrients have been identified to help in the protection of not just your heart health but also general well-being.
