The Best And Worst Foods For Your Heart

by Divyata Raut
FOOD  |  July 27, 2018
  • Eat right for your heart
    1 / 11 Eat right for your heart

    The most important organ in our body (the heart!) never takes a break, so keep it beating strong by supplementing it with the right foods. Cut down on foods that increase your low-density lipoprotein (LDL) cholesterol, which accumulates in the vessels and hinders blood flow. Severe clogging in the arteries may lead to heart diseases and heart attacks. At the same time, load up on foods that raise your high-density lipoprotein (HDL) cholesterol, which removes the bad (LDL) cholesterol in your body.

     Click through to find out the best and worst foods for your heart. 

    All photos: 123rf.com 

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  • Best: Salmon
    2 / 11 Best: Salmon

    Not all fat is bad for your heart. Omega-3 fatty acids, like those found in salmon and other oily fish like tuna, mackerel and sardines, promote a stronger and healthier ticker by preventing blood clots. Healthy fat counters the effects of unhealthy fat compounds lurking in your veins.

    (Also read: 5 Diet Rules You Must Follow For a Stronger, Healthier Heart)

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  • Best: Orange
    3 / 11 Best: Orange

    Citrus fruits like oranges are packed with antioxidants that fight oxidative stress, eliminating harmful free radicals from your system. Besides oranges, berries are also full of anti-inflammatory properties that reduce your risk of heart disease.

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  • Best: Spinach
    4 / 11 Best: Spinach

    Thankfully, spinach makes a regular appearance in Singapore’s food, so go ahead and ask for extra servings as vegetables like spinach and broccoli are brimming with potassium. Potassium helps to maintain a healthy circulatory system, while the high iron content in spinach keeps your blood cells healthy.

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  • Best: Almonds
    5 / 11 Best: Almonds

    There’s a reason why almonds and walnuts are often classified as healthy snacks. They are a great source of omega-3 fatty acids that boost heart health by countering the negative effects of unhealthy fat in your bloodstream. 

    (Also read: 5 Diet Rules You Must Follow For a Stronger, Healthier Heart)

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  • Best: Oatmeal
    6 / 11 Best: Oatmeal

    Replace refined carbs with whole grains like rolled oats, brown rice and quinoa. Increasing your daily fibre intake helps to build a healthy heart, as fibre clears arteries by lowering the bad cholesterol level in your bloodstream.

    (Also read: 6 Delicious Ways To Make Oatmeal Taste Less Boring)

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  • Worst: Cake
    7 / 11 Worst: Cake

    From buttery croissants to decadent cakes, cheat meals don’t get better than a sinful plate of pastries. Indulging in such calorie-heavy treats several times a week populates your system with an insane amount of butter, refined carbohydrates and tons of sugar. With zero nutritional value, dessert dishes only cause a spike in blood sugar level and increases the cholesterol in your blood.

    (Also read: Go Easy On Butter: Eating Too Much Saturated Fat Increases Colon Tumour Risk, Says Study)

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  • Worst: Sausage
    8 / 11 Worst: Sausage

    Sausage, luncheon meat and bacon are super addictive stuff that make an appearance at every barbeque dinner. The bad news:  Preservatives, sodium, sugar and trans fat flood your vessels every time you eat such processed cuts of meat. Cut preserved meat out of your diet and gravitate to fresh, lean cuts of meat that give you a good serving of protein without the chemicals. 

    (Also read: Can You Really Get Cancer From Eating Bacon?)

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  • Worst: Pork belly
    9 / 11 Worst: Pork belly

    It counts as protein, but pork belly is chock-full of saturated fat that is not good for your heart. Opt for lean cuts of meat instead, like chicken breast, pork tenderloin and sirloin.

    (Also read: Why Eating Too Much Meat is Not Good For You)

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  • Worst: Ice cream
    10 / 11 Worst: Ice cream

    The creaminess of dairy products is so irresistible, but watch your intake. Having one too many scoops of ice cream increases the amount of saturated fat in your bloodstream. Consume full-fat products like cheese, heavy cream, and whole-milk yogurt in moderation – excessive consumption increases the artery-clogging cholesterol in your blood vessels.

    (Also read: Here’s Why You Should Cut Down On Your Dairy Intake Now)

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  • Worst: Chips
    11 / 11 Worst: Chips

    Another culprit of bad cholesterol, chips are high in fat and sodium without giving you any worthy nutrients. Other offenders include fries, burgers and chicken nuggets – unfortunately tasty due to their high-fat content. Swap deep-fried sides for steamed or baked options to reduce your intake of saturated fat.

    (Also read: Are Saturated Fats Really Bad For You?)

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