OVERVIEW: Cardiovascular and non healthy heart diseases is the leading cause of death in human beings. From ischaemic heart disease, strokes, and hypertension-related diseases. Moreover, more than 17 million people die each year due to non healthy heart from cardiovascular issues.
Because of this, protecting the heart is one of the most important. However, it is imperative things that everyone needs to do even from a young age.
It is very important to prevent situations like unbalanced cholesterol levels, high blood pressure. It is equally important to stop plaque build-up in your arteries, and strain on your cardiovascular system.
BEST FOODS FOR HEART HEALTHY FOODS
The best foods for a heart heatlthy condition include salmon, walnut, green tea, olive oil, apples, blueberry, spinach, chia seeds, beans, avocados, and many more.
Unfortunately, modern society has a fascination with foods that are very bad for the body. Most heart diseases are as a result of lifestyle, and never genetic causes. This means that we bring these problems on ourselves.
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High-fat, high sodium and high-carb diets are all responsible for heart disease. They are never heart healthy foods. Also a reduction in mobility, lack of exercise and a variety of unhealthy lifestyles are other factors.
HEART DISEASES ARE IRREVERSIBLE
Fortunately, although we bring some heart diseases upon ourselves, we also have the power to prevent heart disease. And lower the chances of developing various cardiovascular conditions. Millions of people turn to pharmaceutical solutions to lower blood pressure and maintain the health of their hearts.
But you can manipulate your diet to include as many heart healthy foods as possible. By doing so, you can keep your your heart and health well into your old age.
Also, intake of lean beef may also help in lowering blood pressure and reduce the risk of cardiovascular diseases.
Let us take a closer look at some of the best foods that improve the health of your heart.
Nuts
Almonds, walnuts, and other varieties of nuts are all beneficial for heart health. This is due to their impressive mineral content, including high levels of magnesium. Besides they have great balance of monounsaturated fats as compared to saturated fats.
This can help to lower overall cholesterol levels. However, many nuts contain salt, which is definitely not a heart-healthy choice. Therefore, you can opt for the unsalted varieties whenever possible.
OLIVE OIL
There are also important antioxidant polyphenols that reduce inflammation of the cardiovascular system. Extra-virgin olive oil, is normally considered the healthiest option.
BRUSSEL SPROUTS
Brussel smell puts some people off sometimes. But these miniature cabbage heads are well-known for their anti-inflammatory activity in the cardiovascular system. Besides, the penchant of Brussel sprouts for lowers blood pressure.
According to a recent study, plant-based foods contain antioxidants (polyphenols). This may improve blood sugar in people at risk of diabetes and heart disease.
SALMON
Salmon is often considered one of the best foods to keep a healthy heart. It is a rich source of omega-3 fatty acids. Omega-3 fatty acids help to lower unhealthy cholesterol levels.
However, the high content of selenium found in fish like salmon has been directly linked to antioxidant effects. Thus reducing oxidative stress and lowering your chances of developing chronic disease, including atherosclerosis and other cardiovascular complications.
GREEN TEA
The catechins and flavonols that are found in such significant quantities in green tea are ideal antioxidants. They reduce chronic diseases and improve metabolism. Both of these keeps the heart healthy and strong.
Research shows that high levels of green tea in the diet reduces the chances of a heart attack by nearly 50%.
RED WINES
Red Wine helps the heart in a variety of ways. Both as a blood thinner, which lowers the chances of blood clot formation. As well as due to the tannins it contains, which are powerful polyphenolic compounds. This reduces inflammation and protect against oxidative stress in the cardiovascular system.
Furthermore, women can benefit from alcohol because it increases the amount of estrogen in the body. Low estrogen levels have been linked to heart disease in post-menopausal women. However, remember to drink in moderation. Excessive alcohol intake can do damage to your heart and liver.
DARK CHOCOLATE
Dark chocolate is rich in flavonoids. This has been linked to thinning of the blood and preventing clotting. It also seriously decreases chances of strokes and heart attacks.
Furthermore, the epicatechin found in dark chocolate is able to lower blood pressure. Above all, it improves blood vessels health by boosting nitric oxide levels. Nitric oxide is a very important compound for a healthy heart.
BLUEBERRY
This “superfood” seems to make it onto every healthy heart foods list with good reason. It has powerful antioxidant, vitamin c and fiber. The anthocyanins that give blueberries their color are powerful antioxidants.
This antioxidants reduce inflammation. While the high levels of vitamin C, fiber, and potassium regulate metabolism, digestion, and blood pressure. These all contribute to a healthier heart.
WHOLE GRAIN
Whole grain choices like bran and rice are able to reduce gluten content in the body. This has been linked to lowering cholesterol levels, giving a non healthy heart and helping to prevent clogged arteries. All of which can lead to atherosclerosis and many other cardiovascular complications.
CHIA SEEDS
These slightly unusual seeds are a low-calorie, high-fiber, omega-3 fatty acid titan in the world of heart health. Adding chia seeds to your daily diet significantly lowers your “bad” cholesterol levels.
It protects against the development of atherosclerosis and plaque build-up in the arteries.
AVOCADOS
These Although most fruits and vegetables are considered to be beneficial for a healthy heart, apples are particularly good due to their high antioxidant content, particularly in their skin, in the form of polyphenolic compounds.
Regularly adding apples to your heart healthy foods has been found to reduce “bad” (LDL) cholesterol levels by more than 40%. This is partially due to pectin, which blocks the absorption of cholesterol in the body. And fiber, which eliminates excess LDL cholesterol from the bloodstream.
Many fruits are able to increase levels of “good” (HDL) cholesterol and lower levels of bad (LDL) cholesterol. This makes avocados a perfect addition to increase the strength and health of the cardiovascular system. Avocados are good heart healthy foods.
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BEANS
Legumes benefit heart health in two ways. The soluble fiber helps to inhibit the formation of cholesterol. And the flavonoids in beans reduce the chances of blood clotting by lowering platelet adhesion.
This thereby protects the heart against atherosclerosis, heart attacks, and strokes.
APPLE
Although most fruits and vegetables are considered to be beneficial for a healthy heart, apples are particularly good. This is due to their high antioxidant content particularly in their skin. This antioxidants are in the form of polyphenolic compounds.
Regularly adding apples to the heart healthy diet has been found to reduce “bad” (LDL) cholesterol levels by more than 40%. This is partially due to pectin, which blocks the absorption of cholesterol in the body. And fiber, which eliminates excess LDL cholesterol from the bloodstream.
Source: organicfact.net, (Pictures from Karmel S. Jaber)
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