A lot of deaths have been taking place in recent years due to heart diseases; it is still a number 1 killer in America but there are a number of ways in which you can prevent heart diseases like strokes and heart attacks. Everyone desires to live healthily and trouble free life but some practices play an active role in speeding intrinsic diseases such as smoking habits, stress, eating fast food and living unhealthy lifestyle. It is very much understood that eating healthy and exercising can make a huge difference in combating against diseases and in giving you overall healthy lifestyle.
Once you know which foods to eat more of and which foods to limit you will be on your way to heart-healthy diet, there are certain foods that you can consume in order to make your heart healthy some of them are
Oatmeal is full of omega 3 fatty acids, potassium and folate. It is fiber rich and full of nutrition which can actively play role in lowering cholesterol level, lowers level of LDL and keeps arteries clear. It is highly recommended to start your day with a bowl of oatmeal which will not only give you a great start to your day but will also keep you fuller and you will tend to eat less extra food.
It contains carotenoid astaxanthin which is rich in antioxidants since it is full of fatty acids it can prevent clotting and can effectively reduce blood pressure. Cardiologist recommends salmon for a healthy heart and once you make it part of your routine you will feel much lighter and risk of heart diseases are reduced to minimal but one thing should be kept in mind while buying salmon choose wild one over farm rose which may contain pesticides and heavy metals.
Its oil is rich in steroids which can help is slowing down in the aging process and are very good for heart health they allow absorption of carotenoid and it is packed with monounsaturated fats along with its other numerous qualities it helps in reduction of LDL while raising the amount of HDL cholesterol in your body. You can add it in your sandwich, salads or even eat it raw in order to get benefits from its heart-healthy fats.
Since decades a lot of research has been done to know how olive oil can benefit heart health, it is full of monounsaturated fats and reduces the risk of heart disease lowers bad LDL cholesterol. If we make it a part of our daily diet it will work wonders extra virgin oil is better because it is less saturated and has a lot of benefits for heart and overall health.
Nuts are a rich source of omega 3 and fatty acids along with mono and polyunsaturated fats they are a great source of fiber because like olive oil nuts also contain healthy fat. Start taking it a once a day and you will begin to notice fewer cravings for unhealthy foods.
Spinach is full of folate, potassium, fiber and lutein, it has so many benefits on health by taking servings of this wonder veggie twice in a week it will boost health of your heart according to a survey people who eat veggies twice in a week have lower risk of heart diseases they stay active and fresh because it regulates the blood throughout your body.
It is a great source of lean protein for a heart healthy diet since it is low in saturated fats so it lowers cholesterol level too moreover It blocks aging, genisten is found in soy which helps in the active production of collagen and it stops enzymes that can speed up aging the skin.
various studies suggest that fruits that are rich in Vitamin C such as orange, grapefruits, and lemon play an active role in connecting amino acid to collagen. Vitamin C is crucial in balancing free radicals; it lowers risk of heart diseases, lowers cholesterol level and keeps your overall health active. Citrus fruits should be consumed for better heart health it boosts the blood flow and boosts digestion too.
Tomatoes are high in potassium which are very healthy for heart health they carry antioxidant lycopene which lowers cholesterol keep blood vessels open and prevents the risk of strokes and heart diseases, they are low in sugar so people who are diabetic can consume it too.
Green tea has so many benefits of health it is rich in antioxidants and detoxifies the body, people who drink 2 to 4 cups of green tea daily have 25 percent reduced risk of cardiovascular diseases compared to those who don’t drink green tea more often.
It contains a lot of antioxidants including heart promoting polyphenols which prevent hardening of arteries, it is observed that people who drink it for three months have better blow flow to heart if someone does not like pomegranates they can eat apples instead which has heart promoting compounds too.
Dark chocolate is very useful for the health of heart because it is highly protective against the oxidation of LDL it lowers the cholesterol in blood and boosts blood flow in body so if you start consuming dark chocolate you will tend to feel much lighter most often mistake dark chocolate is compared with white chocolate but dark chocolate is sugar free. It lowers risk of cardiovascular diseases. Flavonoids in cocoa have been shown to help to lower blood pressure.
Eat smart, one thing should be kept in mind there is a fair possibility of providing everything to your body that it wants or the nutrition it’s lacking and that is through taking a well-balanced diet. Making some of the foods parts of your daily diet which is mentioned here earlier you will soon begin to notice the difference in your overall health, taking controlled diet with exercise is key to healthy heart and healthy body because prevention is better than cure.