If our body is a device, then the heart is the main part of that device. And we also have a responsibility to keep the heart good and healthy. But how can we do it? It’s hard to restrain ourselves in this fast-food world. Not only the fast-food oil is harmful to our hearts, but also the excess salt, sugar, and spices in fast-food are equally harmful to our heart. Very often we use more oil in our home-made food. We have a misconception that more oils in cooking increase the taste. We are usually okay to eat more oil for the sake of tasty foods.
At present, about one-third of people worldwide die of heart disease. We can keep our heart healthy through a healthy diet. The diet must contain nuts, fish, flour grains, olive oil, dark chocolate, vegetables, and fruits. A healthy diet plays a major role in the health of the heart and reduces the risk of heart disease. The following are some of the foods that can reduce the risk of heart disease:
Vegetables contain a lot of vitamins, minerals, and antioxidants in vegetables. Vegetables, in particular, are a great source of vitamin “K”, which helps protect your arteries. They also contain high amounts of dietary nitrate, which can reduce blood pressure, tighten the arteries, and improve the functioning of vascular lining cells. An analysis of eight studies showed that heart disease decreased by 16% by increasing green vegetable consumption.
Tomatoes are powerful anti-oxidants and full of lycopene. Lycopene increases the amount of healthy cholesterol (HDL) and lowers the amount of bad cholesterol (LDL). This eliminates the fat accumulated in the arteries and increases blood circulation. As a result, heart health becomes good. Cardiovascular disease, ie, heart attack or stroke, is the deadliest disease in the world today. Most people are dying from both of these diseases. Research on some middle-aged people has shown that those who have low levels of lycopene and beta-carotene in the blood are at higher risk of stroke and heart disease. Both beta-carotene and lycopene are found in tomatoes.
You can keep your heart healthy through the habit of eating apples daily. Apples contain a fiber called pectin, which does not allow cholesterol to accumulate in the intestines. As a result, cholesterol levels are correct. Also, apple contains phenolic material, which helps to remove cholesterol from the blood vessels. As a result, blood flow to the heart is normal. In addition, flavonoids in apples reduce the risk of stroke by 20 percent.
Whole grains include wheat, brown rice, oats, rye, barley, buckwheat, and quinoa. Whole grains have more fiber than refined grains, which helps reduce bad cholesterol (LDL) and reduces the risk of heart disease. Multiple studies have shown that incorporating whole grains in the diet means maintaining good health in the heart. An analysis of 45 studies concluded that the risk of heart disease was 22% lower among those who ate whole grains daily
Strawberries, blueberries, blackberries, and raspberries contain important nutrients, which are good for heart health. Also, the berry is rich in antioxidants such as anthocyanins, which help control heart disease. Studies show that consuming a lot of berries can reduce the risk of heart disease.
For example, a study of 27 adults with metabolic syndrome found that drinking frozen-dried strawberry juice for eight weeks reduced bad cholesterol (LDL) by 11%.
Pepper contains minerals including potassium, manganese, iron and magnesium, important ingredients to help control heart rate and blood pressure. According to researchers, if the diet contains regular red pepper, it helps in controlling cholesterol levels in the blood. As a result, the risk of heart disease or stroke is reduced by up to 13%.
Fish with omega-3:
Fatty fishes like salmon, hilsha, and tuna contain omega-3 fatty acids, which are good for heart health. In a survey of 324 people, consuming salmon three times a week for eight weeks significantly reduced diastolic blood pressure. Another study found that eating fish in the long term had lower cholesterol, blood triglyceride, blood sugar, and systolic blood pressure. Those who do not eat sea fish can eat fish oil. Because fish oil contains omega-3 fatty acids. Fish oil can reduce blood triglyceride, improve arterial function and reduce blood pressure.
Walnut nut is a great source of fiber and micronutrients like magnesium, copper and manganese. Putting walnuts on the daily diet list will reduce the risk of heart disease. According to a review, walnuts can reduce bad cholesterol (LDL) by 16%. Diastolic lowers blood pressure by 2-3 mmHg. Some studies have also shown that drinking regular walnuts reduces the risk of heart disease.
Beans contain resistant starch (A type of bacteria). According to some studies, resistant starch reduces triglyceride and cholesterol levels. A study of 16 people found that eating bean seeds reduced blood triglyceride and bad cholesterol (LDL) levels. Since beans reduce blood pressure, it reduces the risk of heart disease.
Dark chocolate contains flavonoid, an antioxidant that helps keep the heart-healthy. A large study found that people who ate dark chocolate at least five times a week had a 57% lower risk of heart disease.
Almond is incredibly nutritious which is very important for heart health. It is also a good source of healthy monounsaturated fat and fiber in the heart, this ingredient helps protect the heart from heart disease. Research suggests that eating almonds can also have a powerful effect on cholesterol levels. A study of 48 people with high cholesterol found that eating 1.5 ounces almonds daily for six weeks reduced stomach fat and bad cholesterol (LDL) levels. Abdominal fat and bad cholesterol are both causes of heart disease.
For centuries, garlic has been used as a natural remedy for treating various ailments. In recent years, research has confirmed the medicinal properties of garlic that can help improve the health of the heart. It has a powerful allicin compound.
One study found that consuming 600 – 11,500 milligrams of garlic juice daily for 24 weeks will effectively reduce blood pressure. Other studies have shown that garlic can inhibit the formation of platelets in the blood, which can clog blood vessels and reduce the risk of stroke.
Olive oil is very healthy for the heart. Olive oil is rich in anti-oxidants, which relieves inflammation and reduces the risk of chronic diseases. A study of 7,216 adults at risk for heart disease found that those who consumed the highest amount of olive oil had a 35% lower risk of heart disease. Consuming olive oil will reduce the risk of death by heart disease by 48%.
Green has many health benefits ranging from fat burning to increased insulin production. It is full of polyphenols and catechins, which act as antioxidants to protect the cell. It has been found that green tea lowers bad cholesterol levels.
Sunflower oil is rich in Vitamin E, which acts as an antioxidant in the body. It directly helps prevent heart disease and boost your immune system. Although doctors say that no oil is good for the body. To keep the heart good, reduce the amount of oil in the diet.
To keep the heart healthy try the following things with the above foods:
- Have to exercise.
- Quit smoking.
- Try weight loss.
- Must sleep on time.
- Eat low fat foods.
- Increase social interaction.
- Listen to music and try to be happy and smily.
It is a misconception that heart problems can only happen to older, obese people. But the reality is heart problem can happen to people of any age.