Top 10 Food Items For The Healthy Heart
Surprisingly, even though our heart is one of our most vital organs, we take the least care of it. Razing it daily through stress and unhealthful eating habits causes cholesterol levels to rise, which causes vascular diseases that inhibit the heart from functioning properly. Diet has a significant impact on heart health and can lower your risk of developing heart disease.
In fact, a number of factors that are risk factors for heart disease, including blood pressure, triglycerides, inflammation, and cholesterol levels, can be affected by the foods you eat.
Are you at Risk of Heart Disease?
Anyone can develop heart disease, but certain factors put you at higher risk:
- Having diabetes, high blood pressure, or high cholesterol
- Having obesity or are overweight
- Inadequate physical activity
- Don’t follow a balanced diet
Your risk for heart disease is also influenced by your age and family history. Your risk is increased if:
- You’re a female over the age of 55.
- You’re an older than age 45.
- Before the age of 55, your father or brother had heart disease.
- Before the age of 65, your mother or sister had heart disease.
The good news is that you can take many steps to prevent heart disease.
Let me tell you how?
The possibility of heart attacks and strokes is reduced by having healthy arteries. The following foods and beverages can help you maintain a healthy heart and shield you from future health complications:
1. Leafy green vegetables: Leafy green vegetables with a high content of vitamins, minerals, and antioxidants include spinach, kale, and collard greens. They’re a particularly good source of vitamin K, which helps to safeguard your arteries and support healthy blood clotting. Additionally, they contain significant amounts of dietary nitrates, which have been demonstrated to lower blood pressure, lessen arterial stiffness, and enhance the functionality of the cells lining blood vessels. Increased consumption of leafy green vegetables has been linked in some studies to a decreased risk of heart disease.
2. Walnuts: You might lower your cholesterol by eating a small handful of walnuts each day. It might also protect against inflammation in the arteries leading to your heart. Monounsaturated fats, plant sterols, fibre, and omega-3 fatty acids are all abundant in walnuts. When walnuts are used in place of unhealthy fats found in cookies and chips, the advantages become apparent.
3. Flaxseed: Flaxseed has a huge amount of health benefits, one is assisting the health of your arteries. According to reports, flaxseed may have significant advantages in both the primary and secondary prevention of cardiovascular disease. Omega-3 fatty acids, fibre, and phytoestrogens found in flaxseed are known to improve heart health.
4. Turmeric: When it comes to the condition of your heart and arteries, turmeric should be your best friend. It does more than just protecting the heart; it also fights a number of metabolic disorders that contribute to the emergence of heart diseases.
5. Cinnamon: Numerous health benefits can be derived from consuming cinnamon in its natural state. It functions as an antioxidant, reduces inflammation, and lowers the risk of heart disease. It has been revealed that cinnamon helps type 2 diabetics with their glucose and lipid levels. Cinnamon has been shown to reduce triglycerides, LDL cholesterol, and total cholesterol in some individuals.
6. Pomegranates: Many people like pomegranates because they have a flavour that is almost addictive and has some positive effects on heart health. It has been evidenced that pomegranates prevent several pathological changes linked to cardiovascular disease. It does this by reducing oxidative stress and promoting nitric oxide synthesis and activity, among other things.
7. Berries: Berries like strawberries and blueberries are excellent at dilating blood vessels and lowering blood pressure. Strawberries provide potassium, fibre, and antioxidants. All of these berries are low in calories and sugar and are rich in vitamin C. People use blueberries for their medicinal properties, which include treating persistent coughs, enhancing vision, and providing vitamin C.
8. Dark chocolate: A chocolate bar must contain at least 60–70% cocoa to help regulate blood pressure, fight inflammation, and prevent blood clotting. Due to an increase in serotonin production, which is known for its calming effects, it has an anti-stress effect. The primary ingredient in chocolate, cocoa, aids in memory preservation as well. A further reason to consume chocolate is that it is healthy for skin and shields it from UV rays.
9. Seeds: Hemp, flax, and chia seeds are excellent sources of fibre and omega-3 fatty acids, which are all beneficial for the heart. These kinds of seeds can reduce blood pressure, cholesterol, triglycerides, inflammation, and other heart disease risk factors, according to numerous studies.
10. Salmon: One of the best sources of EPA and DHA, two long-chain omega-3 fatty acids, is salmon. Long-established benefits of EPA and DHA include lowering blood pressure, decreasing body-wide inflammation, and enhancing endothelial cell performance.
When it comes to having a healthy heart, maintaining a healthy diet is mandatory as it keeps your body strong and active. A healthy diet that contains the right amount of calories and fat is essential for maintaining heart health, and certain foods are especially advantageous in this regard due to their nutrient profiles.
Here are nine practices to adopt whether you’re trying to prevent or treat high blood pressure:
- Eat healthily
- Get physically active
- Track your body weight
- Stress management
- Avoid tobacco and its types
- Avoid excess salt
- Avoid excess intake of alcohol
- Go for regular health check-ups
- Start using prescribed supplements
Over time, minor improvements can have a significant positive impact. Consider your health to be a retirement fund. You will benefit financially later in life if you consistently save a small amount over a long period of time.
Success in maintaining heart health begins with developing long-lasting healthy habits. The teams from general cardiology, preventive cardiology, and family medicine can assist you in evaluating the lifestyle factors that are out of your control, such as where you live and how simple it is to obtain fresh foods, and in setting reasonable goals to enhance your heart health.