Heart diseases alone are responsible for thirty-three percent of all deaths globally. You may work out and be active, but you are still at risk of heart disease if you do not eat well.
As a matter of fact, there are a few foods that can impact your cholesterol levels, blood pressure, inflammation, and triglycerides. The foods containing these substances put you at risk of heart disease.
Thus, it is quintessential for you to stop consuming these foods or limit their overall consumption. At the same time, there are also some foods which promote good heart health.
So, here, in this article, we will take a look at a few of these foods. Let us get started and address them one by one.
Fresh herbs and spices
‘Replacing the salt and the fat in the diet with fresh herbs and spices is a great way to keep your heart healthy. Spices work well to add necessary flavour to the food and make it delicious,’ comments Diana, an online reviewer who did the best fish finder under 500 reviews.
Oatmeal is a healthy and delicious breakfast. It is an excellent Omega-3 fatty acids source and is rich in fiber. A bowl full of oats contains about four grams of fiber. In addition, oatmeal is also a good source of nutrients, such as iron, potassium, and magnesium.
Thus, oatmeal can be an excellent and filling breakfast. To add to its nutritional value, you can top it with berries to make it a more hearty meal. If you do not like oats, you can even try oat bread, oatmeal cookies, or rolled oats into a turkey burger meatloaf.
Green leafy vegetables
Leafy greens, such as collard greens, kale, and spinach, are rich sources of antioxidants, minerals, and vitamins. They are also an excellent Vitamin K source. This aids in guarding your arteries and promoting good heart health. Consuming a bulk of green leafy vegetables also supports proper blood clotting. Vegetables also have dietary nitrates in them, which lower the blood pressure, reduce arterial stiffness, and better the functioning of the cells, which line the blood vessels.
Experts also have conducted studies that have concluded a link between higher green leafy vegetable intake and a reduced risk of heart diseases. By increasing your vegetable intake, you can reduce your susceptibility to heart diseases by approximately sixteen percent.
‘My colleague died of a heart attack. This came as a shock for all of us, given how healthy and physically active he was. The only problem in his diet was he lived solely on pulses and legumes. He did not eat enough green leafy vegetables,’ states Derrick, an online reviewer who did the best flushing toilets review.
Flax seeds and chia seeds
Both of these seeds are rich sources of Omega-3 fatty acids, such as alpha-linolenic acid. Omega-3 fatty acids have an array of health benefits. They aid in lowering the triglycerides levels, reduce both LDL and total cholesterol.
Further Omega-3 fatty acids are also responsible for lowering the fatty plaques build-up in the arteries. They also decrease blood pressure. Hence, Omega-3s are healthy fats, reducing your susceptibility to getting arrhythmias, thrombosis, and heart attack.
Dark chocolate is an excellent inclusion in your diet to maintain good heart health. When the percent of cocoa in dark chocolate is high, it is even better for your heart. With high cocoa, sugar content in the chocolate reduces, and the protein and fiber content increases. If you enjoy milk chocolates, you can make a switch to something that contains at least seventy percent cocoa.
‘I have a sweet tooth, but I suffer from cholesterol and diabetes, which are both bad for heart health. So, I decided to make a healthy shift to dark chocolate,’ comments James, an online reviewer who did the best trimmer for balls review.
Whole grains are a rich fiber source. They also have all the necessary nutrients that aid in keeping your blood pressure in check. To increase the intake of whole grains in your diet, you only need to make some small dietary swaps. So, go for brown rice over white rice, replace pasta with whole-grain pasta, and brown bread over white bread. Always go for items that are 100 percent whole grain.
Some grains that can be included in your diet are farro, buckwheat, and quinoa. To add higher whole grain content to your diet, you can experiment with different ingredients and recipes, which are suitable for your heart.
Apples, too, have been known to lower the risk of heart diseases. Again, it is because of the various compounds in apples, which better different factors associated with heart health.
For instance, apples contain quercetin in them. It is a phytochemical that works as a natural anti-inflammatory agent. Quercetin does not lead to the formation of blood clots in the body.
Moreover, apples have soluble fiber in them, which helps lower bad cholesterol. They also contain polyphenols, which have antioxidant properties. One polyphenol widely found in apples is flavonoid epicatechin. It aids in lowering blood pressure.
Flavonoids also aid in lowering the susceptibility to strokes and attacks. In addition, they lower the bad cholesterol in the body. You can find apples in an array of different varieties.
“It is rightly said, ‘An Apple a Day Keeps a Doctor Away.’ I enjoy apples with almonds and walnuts, and they are my favourite evening snack. You can even eat apples in your salad. They are healthy inclusions in your diet for a good and a happy heart,’ comments Eric, an online educator who takes the jewelry making classes online.
Lastly, adding fish, such as salmon, fresh tuna, sardines, and pilchards in your diet can also be good heart-healthy options. These fish are a rich source of Omega-3 fatty acids, which are excellent for your heart. In addition, they better the cholesterol levels in the body.
Vegetarians can try to suffice their Omega-3 fat requirement by eating more flaxseeds, wheat germ, spinach, pumpkin seats, canola oil, olive oil, and flaxseed oil.