Heart-Healthy Food
| 21 Foods To Prevent Heart
Disease |
You've got a really well-tuned heart. Heart-healthy fuel
is needed to keep the engine running at peak performance. You should choose a
healthy diet because that means you must. The foods offering great heart
benefits can be quite a challenge to choose from.
Heart disease affects nearly one in ten Americans. Almost
a third of all global deaths are caused by heart disease.
So You must know the Ways to Improve Heart Health to prevent yourself from heart diseases.
You can lessen your chances of getting heart disease by
following a healthy diet.
Many foods can affect blood pressure, triglycerides, and
inflammation, linked to heart disease.
Here are 21 incredible Heart Friendly foods to eat to improve your heart health.
1. Leafy Green Vegetables:
They are high in vitamin K, which protects arteries and helps in blood clotting.
They also contain dietary nitrates, which have been shown
to lower blood pressure, reduce arterial stiffness, and improve blood vessel
cell function.
Increasing your intake of leafy green vegetables may also
reduce your risk of heart disease.
A review of several studies found that eating more leafy
green vegetables reduced the risk of heart disease by up to 16%.
Research finds that a high intake of leafy green
vegetables is linked to a lower risk of coronary heart disease.
2. Whole Grains:
Nutrient-dense whole grains contain the germ, endosperm,
and bran of the grain.
Whole wheat, brown rice, quinoa, and oats are some
examples of whole grains.
Fibers are more in whole grains than refined grains,
which may help lower LDL cholesterol and the risk of heart disease.
Increasing your intake of whole grains has been linked to
improved heart health.
A review of 45 research articles found that daily eating
three more servings of whole grains lowered the risk of heart disease by 22%.
Another study found that eating three servings of whole
grains reduced systolic blood pressure by 6 mmHg, reducing the risk of stroke
by about 25%.
3. Berries:
The heart-healthy nutrient-dense strawberries,
blueberries, blackberries, and raspberries
Antioxidants like anthocyanins found in berries help
prevent oxidative stress and inflammation that cause heart disease.
Berries have been shown to reduce several heart disease
risk factors.
For example, one study found that drinking a frozen
strawberry beverage for eight weeks reduced "bad" LDL cholesterol by
11%.
Diabetes, obesity, and metabolic syndrome all increase
the risk of heart disease.
This improved blood pressure and blood clotting,
according to another study.
An analysis of 22 studies also found that eating berries
reduced "bad" LDL cholesterol, systolic blood pressure, BMI, and some
markers of inflammation.
Berries are a delicious low-calorie snack or dessert. Add
a variety to your diet to reap their unique health benefits.
4. Avocadoes:
In one study, 45 overweight and obese people were put on
three cholesterol-lowering diets, one of which included an avocado per day.
The avocado group had lower levels of small, dense LDL
cholesterol, which is thought to increase the risk of heart disease.
Another study of 17,567 people found that regular avocado
eaters had half the risk of metabolic syndrome.
There are additional benefits to eating avocados,
particularly regarding cardiovascular health. Avocados, a great source of
potassium, supply more than one-and-a-half times your daily mineral
requirement.
You can lower your blood pressure by eight millimeters of
mercury (mmHg) with just four grams of potassium daily. The result is a 15%
reduction in the risk of stroke.
5. Fish and Fish Oil Rich in Omega-3 Fatty Acids:
Salmon, mackerel, sardines, and tuna are high in omega-3
fatty acids, which have been linked to heart health.
A study linked long-term fish consumption to lower total
cholesterol, triglycerides, fasting blood sugar, and systolic blood pressure.
An additional risk factor for heart diseases, such as
high blood pressure, diabetes, or obesity, was associated with each 3.5-ounce
(100-gram) decrease in weekly fish consumption.
Triglycerides, arterial function, and blood pressure are
all improved by fish oil supplements.
Popular omega-3 supplements include krill oil and algal
oil.
6. Walnuts:
According to one study, walnuts can reduce
"bad" LDL cholesterol by up to 16%, diastolic blood pressure by 2–3
mm Hg, and reduce oxidative stress and inflammation.
Another study of 365 people found that walnuts in the diet
reduced LDL and total cholesterol more significantly.
Interestingly, eating nuts like walnuts regularly has
been linked to a lower risk of heart disease.
7. Beans:
Some animal studies suggest resistant starch can improve
heart health by lowering triglycerides and cholesterol.
Beans have also been shown to reduce certain heart
disease risk factors.
In one study, pinto beans reduced triglycerides and
"bad" LDL cholesterol in 16 people.
A diet high in beans and legumes also reduces LDL
cholesterol, according to a 26-study review.
Beans have also been linked to lower blood pressure and
inflammation, both risk factors for heart disease.
8. Papaya:
Antioxidants and phytochemicals are plentiful in papayas,
making them particularly good for your Heart. Other nutrients, including
Vitamin C, fiber, and potassium, contribute to a healthy circulatory system and
artery health.
Keeping cholesterol levels normal helps protect people
from a variety of heart diseases. Because of this, adding a daily serving of
papayas is crucial.
9. Dark Chocolate:
Flavonoids in dark chocolate help to strengthen the Heart.
Although it has been shown in many studies that eating
chocolate lowers the risk of heart disease. Chocolate may not be healthy for
everyone.
A large-scale study showed chocolate-lovers had a 57%
lower risk of coronary heart disease than those who did not eat chocolate
often.
Calcified plaque in the arteries is 32% less likely for
people who consume chocolate at least twice per week.
Remember that while these studies show an association,
they do not account for everything else that could have influenced the outcome.
The health-promoting properties of chocolate are thus
negated because of its high sugar and calorie content.
Make the most of the heart-healthy benefits of chocolate
with a cocoa content of at least 70 percent by purchasing high-quality dark
chocolate with a content of at least 70 percent.
10. Tomatoes:
Free radicals may cause oxidative damage, which can
increase the risk of heart disease, so antioxidants help neutralize them,
reducing oxidative damage and inflammation, which helps prevent heart disease.
Individuals with low levels of lycopene in their blood
are at an increased risk of heart attack or stroke.
Researchers found that having more lycopene-rich foods in
your diet reduces your risk of heart disease and stroke.
Two raw tomatoes every four days increased
"good" HDL cholesterol in overweight women.
When you have higher HDL cholesterol levels, the extra
cholesterol and plaque that build up in your arteries can be cleared away to
keep your heart healthy and prevent heart disease and stroke.
11. Carrots:
Carrots are a good source of carotenes (carotenoids). Researches on animals have shown that those who get higher amounts of beta carotene
are less likely to suffer from heart disease and stroke.
They are great for snacking, especially with the addition
of baby carrots. When chopped up, chopped baby carrots can be added to salads
to provide crunch, and they can even be covertly added to other recipes such as
tomato sauce, muffins, and pasta.
12. Herbs and Spices:
The first step toward a healthier heart is a healthy
diet. According to studies, eating a wide variety of vegetables, fruits,
legumes, whole grains, healthy fats, and lean protein helps prevent heart
disease and stroke.
In preparing these foods, the type of herbs you use
is also essential. Herbs have been shown to provide a heart health benefit, as
well.
When you add herbs to foods instead of salt, you are
making a heart-healthy choice. They add flavor without the bad stuff.
Here are a few excellent recommendations:
- Oregano
- Rosemary
- Sage
- Thyme
- Cinnamon
- Corriander
- Cardamom
- Turmeric
- Cayenne pepper
13. Almonds:
As well as heart-healthy monounsaturated fats and fiber,
they are also a good source of heart-healthy polyunsaturated fats and fiber,
which can reduce the risk of heart disease.
Cholesterol-lowering properties have also been observed
in research studies that examine the effects of almonds on cholesterol levels.
A six-week study on 43 individuals with high cholesterol
found that adding 1.5 ounces (43 grams) of almonds to their daily diet led to
significant reductions in LDL "bad" cholesterol levels and fat in the
abdomen.
Results were similar in another small study, showing that
participants who consumed almonds for four weeks had significant LDL and total
cholesterol reductions.
Almonds are associated with higher HDL cholesterol
levels, which helps keep your arteries clear and clear up plaque buildup.
Almonds are a nutritious food, but they are high in
calories. If you are willing to lose your body weight, you should know how much
you're eating and watch your portions.
14. Seeds:
Chia seeds, flaxseeds, and hemp seeds are good sources of
heart-healthy nutrients, including fiber and omega-3 fatty acids.
Numerous studies suggest eating seeds like these will
help reduce many risk factors for heart disease, including inflammation, blood
pressure, cholesterol, and triglycerides.
Some of the best food sources of arginine are hemp seeds,
which is why this amino acid has been shown to reduce blood levels of
inflammatory markers.
The researchers' findings support the claim that dietary
flaxseed may help control blood pressure and cholesterol levels.
Researchers observed that people with high blood pressure
who consumed 30 grams of flax seeds each day for half a year had systolic blood
pressure levels that decreased by an average of 10 millimeters of mercury and
diastolic blood pressure levels that decreased by 7 millimeters of mercury.
One study found that people who ate bread made with
flaxseed had reduced total cholesterol by 7% and LDL cholesterol, which is
"bad" cholesterol, by 9%.
Although additional research on human heart health is
required, a rat study showed that chia seed consumption decreased triglyceride
levels and increased levels of good HDL cholesterol.
15. Garlic:
Garlic has been used for centuries as a natural remedy
for a wide range of illnesses.
New research has recently confirmed that garlic possesses
potent medicinal properties and has shown that it can even benefit the heart
health.
Due to the presence of allicin, researchers believe this
is due to a wide range of therapeutic effects.
Taking 600–1,500 mg of garlic extract per day for a year
had the same effect as a commonly prescribed medication to reduce blood
pressure.
The results of 39 studies on garlic and cholesterol
levels were compiled. Garlic lowers total blood cholesterol levels by
17 mg/dL and "bad" Cholesterol levels by 9 mg/dL.
Research has shown that garlic extract may help to prevent
blood clots and stroke by inhibiting platelet buildup.
Cooking will deactivate the medicinal benefits of garlic,
so it is crucial to consume it raw or to smash it and sit for a while before
cooking. The formation of allicin is facilitated by this process, which
maximizes its potential health benefits.
16. Olive Oil:
Olive oil has long been used in the Mediterranean diet
for heart-healthy benefits, and the evidence is solid.
Antioxidants found in olive oil can reduce inflammation
and disease risk.
Monounsaturated fatty acids are also abundant in this
food, and multiple studies have proven that eating this food can improve your
heart health.
In terms of the risk of heart disease, olive oil does
have a preventive effect. While this is true, one study involving over 7,200
people discovered that those who consumed the most olive oil had a 35% lower
risk of heart disease.
Additionally, individuals who consumed higher amounts of
olive oil had a 48% lower risk of dying from heart disease.
Another large study also discovered that people who
increased their olive oil intake had lower blood pressure.
By drizzling olive oil over cooked dishes or adding it to
vinaigrettes and sauces, you can take advantage of the various advantages that
olive oil offers.
17. Edamame Soybeans:
Edamame is a soybean that is only partially developed.
Edamame is like other soy products in that it is rich in
soy isoflavones, a flavonoid known to have possible benefits for the heart and
cholesterol levels.
Overall, the studies show that soy isoflavones lowered
LDL ("bad") cholesterol by 5 mg/dL and reduced total blood cholesterol
level by 3.9 mg/dL.
50 grams of soy protein daily resulted in a 3% decrease
in LDL cholesterol.
You can lower your cholesterol levels with minor changes
to your diet and lifestyle, such as reducing your total fat intake.
Research indicates that just a 10% decrease in total
blood cholesterol level is linked to a 15% decrease in the risk of
death from coronary heart disease.
It is a good source of heart-healthy nutrients, including
dietary fiber and antioxidants, as well as isoflavones.
18. Green tea:
It's no surprise that green tea has been linked to many
health benefits such as fat loss and improved insulin sensitivity.
There are also high levels of polyphenols and catechins,
which can help protect your heart health by acting as antioxidants, reducing
inflammation, and guard against cell damage.
A review of 20 studies found that green tea catechins
were linked to lower LDL and total cholesterol levels.
Research studies have suggested green tea can
effectively lessen both systolic and diastolic blood pressure.
According to this study, green tea extract lowered total
blood cholesterol levels, triglyceride levels, LDL, blood pressure, and
the risk of cardiovascular disease.
Drinking matcha, a beverage made with the whole tea leaf,
is just as beneficial as taking a green tea supplement for heart health.
19. Soy Protein-Tofu:
Plant-based protein sources, such as tofu, are an
excellent source of protein and great alternatives to animal-based proteins.
A new study claims that those who eat tofu and other
plant-based proteins may have far more health benefits than they previously
realized.
According to an in-depth study in the American Heart
Association journal Circulation, tofu eating has been linked to a reduction in
heart disease by 18 percent.
Tofu contains isoflavones, a type of estrogen similar to
the one found in humans.
It might reduce the risk of heart disease in younger or
postmenopausal women.
20. SWEET POTATOES:
Eating sweet potatoes, which are high in potassium, may
help keep your heart healthy. According to the American Heart Association,
increasing your potassium consumption enables you to eliminate more sodium,
which lowers your blood pressure and lowers your risk of heart disease.
21. ORANGES:
Citrus fruits like oranges are high in fiber and
potassium, both of which are healthy for the heart.
Increasing potassium consumption may lower blood pressure
and the risk of stroke, according to the ODS.
According to a meta-analysis of studies, ensuring that you're getting enough fiber may help keep your heart healthy. One possible explanation is that it helps reduce cholesterol levels by increasing HDL levels in the body.
Take Away Message:
The connection between diet and heart disease grows
stronger as new evidence emerges.
The things you eat not only affect your cholesterol and
triglyceride levels but also your blood pressure, inflammation, and other
measures of heart health.
You can lower your risk of heart disease by choosing a
healthier, well-balanced diet that contains the kinds of foods featured in this
article.
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