A Healthy Diet for Your Heart
In today’s scheduled and busy life, health issues are becoming major day by day. But our priority for health seems to decrease with time. Heart, the engine of our body, needs very proper care. The heart is one of the vital parts of the human body. It pumps 24×7 causing blood circulation in our body without any break. Because of negligence, the death rate is increasing and one-third of the deaths are caused due to heart diseases around the globe. There is a simple way to avoid such health issues.
Food works like the fuel to our body. A healthy diet makes your body healthy and keeps your body parts functional, active and away from diseases. For a healthy body and sound mind, a healthy diet is highly essential. There are a lot of food items that you can just include in our regular diet to keep our heart healthy and active. There are certain foods in our daily meals that can influence blood pressure, triglycerides, cholesterol levels, and inflammation. These are considered as risk factors for heart disease.
Fruits and vegetables play an important part in our daily meals. you can keep your heart healthy by putting a small amount of effort and take care of the vegetables and fruits you are consuming daily. Here are some vegetables and fruits which you can include in your meals to keep your heart active and healthy.
- Leafy green vegetables
Leafy green vegetables are rich in Vitamin-K and nitrates. These substances help in reducing blood pressure and improving arterial function. According to studies, a higher rate of consumption of Leafy vegetables lower the risk of heart diseases
- Whole grains
Whole grains are higher in fibre than refined grains. It helps to reduce bad cholesterol in the body. It also decreases systolic pressure. Hence, it helps to maintain the health of the heart.
Berries like blueberry, strawberry, raspberry, blackberry, etc. help to keep your heart healthy and functional. Berries are rich in antioxidants that protect your body from oxidative stress and inflammation. Strawberries help you to reduce bad cholesterol and keep your body away from harmful diseases like metabolic syndrome (a cluster disease causing heart attack). Blueberries enhance the functioning of the cells on the line of blood vessels. Hence, control blood pressure and blood clotting in the body. Berries also help to reduce your habit of snacking and lead to a reduction in body mass index.
It can be concluded that eating berries reduce several risk factors related to the heart.
Avocados contain a high amount of monosaturated fats and potassium. Hence, it can help lower your bad cholesterol, blood pressure, and risk of metabolic syndrome.
Walnuts help reduce cholesterol and blood pressure. According to research, it reduces the risk factors associated with the heart.
Beans are high in resistant starch. They reduce levels of cholesterol and triglycerides. They also lower blood pressure and decrease inflammation.
Tomatoes help in decreasing the risk associated with heart diseases and stroke. Tomatoes are rich in lycopene. They also help to increase good cholesterol HDL in the body.
Almonds are rich in monosaturated fat and fibre. Thus, they help to lower risk related to heart and to reduce belly fat.
Garlic has a high content of components that help to reduce blood pressure and cholesterol. Apart from that, Garlic works as a saviour in inhibiting blood clot formation.
Olive, especially olive oil is high in antioxidants and monosaturated fats. It helps to lower heart disease risks and blood pressure.
Apart from the above vegetables and fruits, there are food items you need to avoid like fast food, cold drinks, etc. Dark chocolate, Green tea, seeds like flax seeds, chia seeds, etc. help to decrease the risks associated with heart diseases. The heart is the controlling organ of our body. Any disease associated with this can create a lot of health issues and might lead to unexpected results. So, better safe than sorry. You can keep yourself away from these diseases and their consequences by taking small steps like maintaining a proper diet.