10 Foods for Healthy Heart
Heart disease is one of the most common lifestyle diseases. Heart diseases are responsible for 17.9 million deaths in 2015. That comes to 31% of global deaths. Of all the deaths due to heart diseases, 85% occur as a consequence of heart attack and stroke. It can be definitely prevented by making healthy lifestyle choices such as avoiding or quitting tobacco smoking/consumption, exercising regularly, managing stress better and by eating a healthy diet.
Here are 10 foods for you to prevent heart disease and stroke!
· Flaxseeds: These are small and flat dark brown seeds which are rich in soluble fiber. It is an excellent vegetarian source of healthy fats. Now, the fiber present in it and the good fats help in reducing the cholesterol levels in blood if elevated or also help them not increase their levels. The bad cholesterol is responsible for the formation of blocks in the blood vessels which may lead to heart attacks and strokes.
Thus including these seeds in the diet may help prevent the risk of heart diseases.
· Naturally-Fatty Fishes: Fishes which contain more amount of natural fats such as salmon, sardines, black pomfret, herring, trout, mackerel etc. are rich in omega 3 fatty acids. These fats have a no. of health benefits especially promoting heart health. They help reduce bad cholesterol levels and contain antioxidative properties causing reduction in oxidation of bad cholesterol. This process again has an inverse association with block formation in blood vessels providing oxygen to heart and brain.
· Walnuts: Walnuts are rich in omega 3 fatty acids and are a super vegetarian source of healthy omega 3 fatty acids. Thus help reduce risk of heart attack.
· Pumpkin Seeds: Research has shown that pumpkin seed oil may possibly decrease risk on block formation in blood vessels and lower high blood pressure. It also contains Zinc which is a potent antioxidant and thus, may again help in reduction or prevent development of block formation in blood vessels, while Vitamin E content in it helps reduce cholesterol level.
· Garlic: Studies suggest garlic has certain bioactive substances such as allicin and some other compounds which are sulfur-containing, are heart friendly.
Substantial research based evidence supports the precious role of garlic in the treatment of high cholesterol level in blood. Its consumption basically inhibits the production of cholesterol in the liver. Also it prevents oxidation of bad cholesterol i.e. Low-density lipoproteins (LDL) which otherwise may lead to blockages as explained earlier.
Thus it promotes heart health and avoids risk of illness related to heart and stroke.
· Berries: The various colourful berries such as blue berries, black berries, strawberries, mulberries etc. are rich sources of colour pigments which are again powerful antioxidants in nature. They help in taking care of heart by scavenging the harmful free oxygen radicals that adversely affect the working of heart leading to pain (angina) and heart attacks.
· Broccoli: Broccoli again in a super food and helps keep heart in good shape. The major nutrients that helps take care of heart in it are vitamin C and antioxidants, fiber and potassium. Vitamin C is a great antioxidant and defends the body from injurious free radicals. As stated earlier, a diet which is high in fiber may help lower cholesterol. While potassium (a mineral and an electrolyte in nature) is vital to carry out function of nerves and heart contraction.
· Tomatoes: Tomato is a very good source of lycopene which is a powerful antioxidant. Increased blood lycopene level is linked to a drop in heart disease risk and also is associated with improved biomarkers of heart disease.
· Red and Yellow Veggies: Red, orange, yellow veggies contain Vitamin A and other carotenoids (a group of pigments — antioxidants). Being antioxidants, these compounds have a role to play with reduced oxidation of bad (LDL) cholesterol.
· Oats: Oats contain high levels of soluble fiber. Soluble fiber is believed to bind to the cholesterol and eliminate it out of the body. Also contain some amount of phenolic products showing anti-oxidant properties.
Please Note
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References
https://edis.ifas.ufl.edu/pdffiles/HS/HS131200.pdf
https://www.heart.org/en/news/2018/10/25/pumpkin-seeds-pack-a-healthy-punch
