Even though you might know that eating certain foods can improve your heart disease risk, it's often tough to change your eating habits.
Nutrition is as key as regular exercise in preventing heart disease. A balanced, healthy diet can lower cholesterol levels and blood pressure levels, help with maintaining a healthy weight, and reduce the risk of numerous chronic illnesses. Furthermore, recent research has identified certain foods, vitamins and fats which are particularly beneficial for optimum heart health. As you are planning your family’s meals, keep these foods and nutrients towards the top of your list – they are not only heart helpers, they are also important in promoting overall health and wellbeing.
Even though you might know that eating certain foods can improve your heart disease risk, it’s often tough to change your eating habits. Whether you’ve years of unhealthy eating under your belt or else you simply want to fine-tune your diet. Knowing which foods to eat more of and which foods to limit, you will be on your way toward a heart-healthy diet.
Nothing matters a lot more than taking good care of your heart. Getting regular exercise, not smoking, and controlling stress are only a few things health experts recommend, together with eating a variety of nutritious, heart-healthy foods that make up a healthy diet.
Super-rich in omega-3 essential fatty acids, salmon can effectively reduce blood pressure level and keep clotting at bay. Strive for two servings per week, which might reduce your risk of dying of the heart attack by up to one-third.
Blueberries, raspberries, strawberries-whatever berry you want best-are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
Legumes and whole grain products
Foods loaded with B-complex vitamins, particularly folate, niacin, and vitamins B6 and B12, can reduce the risk of thrombus and hardening of the arteries. Good causes of B-vitamins include beans, legumes, brown rice, tofu and soy milk.
Give a bit of avocado to a sandwich or spinach salad to in the amount of heart-healthy fats in your diet. Full of monounsaturated fat, avocados can help lower LDL levels while raising the quantity of HDL cholesterol in your body.
Walnuts are filled with omega-3 fatty acids and, along with almonds and macadamia nuts, consist of mono- and polyunsaturated fat. Plus, nuts increase fiber within the diet,
Garlic has long been touted like a heart-healthy natural supplement and backed by clinical studies that have demonstrated small reductions in LDL (bad) cholesterol along with a reduction in the formation of thrombus. However, be sure to consult with your physician before changing your intake of garlic in raw or supplement form because large doses can compromise the blood’s capability to clot, particularly when taken in in conjunction with blood thinning medications.
Filled with monounsaturated fats, olive oil lowers bad Cholestrerol levels and reduces your risk of developing heart disease.
Start your entire day with a steaming bowl of oats, that are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can ‘abnormal’ amounts of LDL (or bad) cholesterol and help to keep arteries clear.