July 8, 2020

The Best Foods to Prevent Heart Disease

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:

  1. 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.
  2. 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.
  3. 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.
  4. Avocado – this is rich in mono-unsaturated fats that are linked to the reduction of cholesterol levels in the body.
  5. Fatty Fish and Fish Oils – mackerel, salmon and tuna are full of omega-3 fatty acids.
  6. Others:,
  7. Seeds – which are rich in omega -3
  8. Green tea – packed with fat burning
  9. Beans contain resistant starch
  10. Walnuts -fibers and micronutrients
  11. Dark chocolate – antioxidants
  12. Garlic – component allicin.
  13. Olive oil- packed with antioxidants.
  14. Tomatoes – loaded with lycopene antioxidant.
  15. 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.

The Role Of Nutrition In Fighting Disease

We might have experienced some sort of diseases and illnesses that we don’t want to get back into it. Or we are probably looking into a particular condition that we don’t want to have. Well, the best solution to that is to have the right nutrition in the body. You see, we lost lots of nutrients over time due to many different reasons. These lost nutrients can be an open door for some diseases to enter. But what is the significance of nutrition in the body in terms of fighting diseases? Here are some of the reasons for that.

Nutrition improves the body’s immune system

Having the right nutrition in the body can help improve your body’s immune system. The immune system of the body is our natural protection from all sorts of diseases. If you are eating food with the right nutrients and substances, your immune system will be improved.

Also, part of the immune system of the body is our antibodies. These are the body’s soldiers that fight any harmful elements like viruses, bacteria, and other strains of diseases. If the body has the right nutrients, the antibodies can function efficiently and effectively.

Nutrition improves the body’s circulatory system

There’s a pretty good reason why blood is considered as the life of the body. The blood is the body’s courier system. It carries lots of things like the nutrients and elements that the body needs. It also takes all the garbage and dirt inside the body. So they carry them out, and they flush them as they circulate inside the body, bringing along with them the nutrients in different parts.

If the body has enough right nutrients, the circulatory system of the body will improve. Some nutrients help washes out dirt and toxins, and it helps the blood flow smoothly. The right nutrients of the body also improve the blood vessels, which is beneficial for the circulation process.

Nutrition strengthens the body’s cells and tissues

Most diseases would attack our body’s cells and tissues. If the body’s cells and tissues are strengthened, it can withstand any damages caused by a particular disease. The only way to acquire such strengthening is to have the right nutrients in the body.

Nutrients play a significant role in fighting diseases. One thing you need to take careful note of that the nutrients in the body should be balanced. The right balance in nutrients does not only fight well on diseases, but they also promote good health.