Heart disease is one of the top killer illnesses in the United States. According to the Centers for Disease Control and Prevention (CDC), Approximately 6 million people are presently living with heart failure, and a half will die in 5 years of being diagnosed.
The CDC warns that consuming foods high in fat, sodium and cholesterol can be bad for your heart. So, when you think of minimizing the risk of heart disease, the food you consume is a good place to begin.
There are numerous things you can do to keep your heart disease-free and healthy. In this article, I will talk about seven foods that, when eaten as part of a comprehensive diet, will assist in keeping your heart healthy.
This is one of the natural sources of folate, it helps to stop the buildup of an amino acid called homo cysteine within the body. High levels of homo cysteine have been associated with an augmented risk of heart-related illnesses, like stroke and coronary artery disease.
2. Chickpeas, Beans, lentils and peas
Chickpeas, beans, peas, and lentils — also known as legumes or pulses — can considerably decrease levels of bad cholesterol or low-density lipoprotein (LDL). They also contain protein, fiber, and antioxidant polyphenols, which have valuable effects on your heart and overall health.
3. BerriesThese are also packed with antioxidant polyphenols, which ensures a reduced heart disease risk. Berries are another great source of fiber, iron, vitamin C, vitamin A, folate and calcium, and they are very low in fat.
4. Flaxseeds and Chia seedsThese seeds are packed with omega-3 fatty acids, like alpha-linolenic acid. Omega-3 fatty acids have various beneficial effects, like helping to reduce levels of LDL, triglycerides, and total cholesterol. They also diminish blood pressure and minimalize the growth of fatty plaques in your arteries.
5. Dark chocolateThis is a rare instance of a food that tastes incredible and is good for your heart. Scientists are of the opinion that dark chocolate has a lot of protective attributes against atherosclerosis, which is when plaque grows up within the arteries, thus increasing the risk of stroke and heart attack.
6. Green teaA 2011 review discovered that drinking green tea reduces cholesterol, which is the main contributor to stroke and heart disease. Also in 2014, another review took a look at the effects people with high blood pressure had when they drank green tea. The report resolved that green tea was linked with a decline in blood pressure.
7. Fish High in omega-3s Fish is a robust source of protein and omega-3 fatty acids but it’s low in saturated fat. Individuals who are at risk of developing heart disease or already have it, are time and again asked to increase their omega-3 intake by eating fish; this is because fish lowers the risk of irregular heartbeats and slows down the growth of plaque in your arteries.
As new data emerge, the link between heart disease and diet grows stronger every day. What you consume can influence every aspect of your heart health, from inflammation, blood pressure, triglycerides to cholesterol levels.By including the above heart-healthy diets as part of a nourishing, well-balanced diet, your heart will be in good shape and your threat of heart disease will be minimized.