Heart disease has been the constant cause of death to almost one third of the total cases worldwide. To prevent this from affecting one’s life, it is important to consider diet since it has a major role in heart health and has great risk impact in acquiring this health condition. In truth, there are many food types that can influence the increase in blood pressure, cholesterol levels and triglycerides which are the main risk factors for heart disease.
Foods that can prevent heart disease and promote healthy heart
There are many foods that can maximize in preventing heart disease, however, let us tackle the most common, such as:
- Whole grains – which are composed of three nutrient rich components, the germ, bran and endosperm. These are common to whole wheat, oats, brown rice, buckwheat, barley, quinoa and rye. In comparison to refined grains, these whole grains are rich in fibers and can greatly help reduce LDL cholesterol or the “bad” cholesterol thus preventing heart disease.
- Vegetables: Leafy Green – these are the spinach, collard and kale which are rich in vitamins, anti-oxidants and minerals. The vitamin K helps in protecting the arteries in the body and promotes proper blood clotting. They are as well high in dietary nitrate which is best in reducing blood pressure; prevent arterial stiffness and improving the cell lining functions of these blood vessels.
- Berries – from blackberries, strawberries, blueberries and raspberries all of them are packed with nutrients that are important in maintaining a healthy body. This is because these berries are rich in antioxidants anthocyanins that can protect the body from oxidative stress and inflammations.
- Avocado – this is rich in mono-unsaturated fats that are linked to the reduction of cholesterol levels in the body.
- Fatty Fish and Fish Oils – mackerel, salmon and tuna are full of omega-3 fatty acids.
- Seeds – which are rich in omega -3
- Green tea – packed with fat burning
- Beans contain resistant starch
- Walnuts -fibers and micronutrients
- Dark chocolate – antioxidants
- Garlic – component allicin.
- Olive oil- packed with antioxidants.
- Tomatoes – loaded with lycopene antioxidant.
- Edamame – contains isoflavones.
Heart disease and diet since are linked together so remember diet greatly influence your heart health related to blood pressure, cholesterol levels, inflammation and triglycerides. While including all the above foods that are healthy can strengthen your hearth and reduce the risk of this illness.