Keeping track of one’s health is necessary. After all, the heart is a delicate organ that not only pumps blood to the body but is the main reason why we are alive. So, we will see later here; the lists of foods that prevent heart disease.
We should not only open our hearts to love and emotions but also to healthy foods and diet. There are certain foods that are good for the heart and some are not. The risk of having those foods that are bad for the heart, do come with a major drawback; although we knew that it is not good but changing our entire habits is difficult.
Years of having those bad habits under the rock; might not help you out a lot. Hence, you might want to change your food habits; if you want to live longer and healthier.
Once you knew how to tackle these habits; your life will be more healthy and better. Choosing the right food for your heart is easier than you might have thought. Knowing what’s right and what’s not is another road to glory.
Foods that keep heart disease at bay
Avocados are one of the healthiest food for the heart. It is rich in monounsaturated fats; the fat that is good for the heart. This is a heart-healthy fatty acid; that prevent heart attack and risk factor.
- Contain monosaturated fats, that means healthy fats
- Loaded with Potassium, a nutrient that is good for the heart
- Rich in vitamin K, C, and E
- Contains a small number of minerals like sodium, iron, magnesium, zinc copper and manganese
- A food amount of folates and fiber and has 0% of sugar and cholesterol
- Presents of pantothenic acids, riboflavin, thiamine, and niacin.
Thus avocado (1) is an excellent source for keeping heart disease at bay. Because it has no sugar and cholesterol it reduces the risk of stroke by 15%.
Not only this, it is a good source for weight management too; due to its high fiber content. It largely decreases the risk of many metabolic diseases.
Another great food that prevents heart disease. Walnuts are packed with alpha-linolenic acid (ALA) which is the plant-based omega-3 fatty acid. This is the main reason that walnuts control bad cholesterol and reduce oxidative stress and inflammation in the body.
- Polyunsaturated fats; monosaturated fat and a small number of Saturated Fats
- Potassium, dietary fiber, and Protein
- A rich amount of vitamin B6, Magnesium, iron, and a little amount of calcium and vitamin C
Eat your walnuts because it is good for your heart and help in reducing the chance of heart diseases and lowering high blood pressure.
3. Whole Grains
A whole-grain includes bran and is found in Wheat, Rice (especially Brown), oats; barley and rye. Whole grains are rich in fibers and thus reduces bad cholesterol in the body and lower the risk of heart diseases.
Having a diet rich in whole grain (not polish rice or Polish barley) will greatly reduce the chances of heart attack and a few heart diseases.
Fibers found in the whole grain is super effective for controlling heart disease.
4. LEAF VEGETABLES
Green leafy vegetables like spinach; kale, Swiss Chard, Green beans; Broccoli and any dark greens veggies are known to be rich in vitamins; minerals and anti-oxidants that promote the heart health.
Vitamin K especially protects the arteries and maintain blood pressure. It reduces the stiffness in the arteries and improves the inner lining of the blood vessels. Studies (2) have shown that people who consumed more greens are at lower risk of coronary heart disease.
- A high amount of dietary fiber
- Sodium, Magnesium, Potassium as the minerals
- A small portion of protein
- Rich in Vitamin A, C, and B6
- Calcium and Iron
Thus, greens veggies are an all-rounder health pacifier! If you don’t like greens; think about all the smile it brings to your heart.
Paneer (fresh Cheese) is a milk product and contains a wealth of fats but good fats! Fats that are healthy for your heart. Besides this, it is rich in folates and vitamin B12.
Vitamin B12 lowering the production of a harmful chemical compound in the body name homocysteine; a compound that elevated the risk of heart disease. Panner is one of the coolest foods that prevent heart disease.
- Loaded with calories
- Saturated Fats
- Calcium and Sodium
These are live bacteria and yeast which are actually very good for you; your digestive and your heart. Probiotics come in supplements which are very common these days. However, you can also get probiotics from fermented foods.
Probiotics foods and supplements are super healthy. Yogurt, Kefir, Tempeh, Kimchi, Cheese, Kombucha tea; are some of the examples of probiotic foods that are very very good for your heart health.
- 100% rich in live bacteria and yeast
- These are healthy bacteria that does more good than harm to the body
- They act as antibodies and fight against disease
Do not worry about those bacteria and yeast because probiotics are the healthiest food in the world.
There are many varieties of berries and they are the gold mines for anti-oxidants. They are good for skin, good for hair, make you look younger than your actual age and give you heaps of health benefits.
Berries are the foods that keep heart diseases at bay because they are just fantastic. With all the minerals and nutrients in them; berries protect the body from oxidative stress which leads to heart diseases.
Eating berries improves the functions of the inner lining of the blood vessels, and thus reduce pressure on the heart; that might lead to hypertension.
- 84% of water content. Thus keep your cells well hydrated
- Carbs, Sugar (most people dread the word sugar these days. These are healthy sugar for your strength); Fibers (This one keep track of your heart)
- A good source of calories. So if you are an outdoor person; eat more berries; they are also the best substitution for water!
Besides these; berries are great in promoting younger-looking skin!
With the new shreds of evidence that are approaching day by day; the bond between diet and heart diseases grow stronger. What goes into your stomach; reflects every aspect of your health.
A balanced diet including these foods that prevent heart disease; are what it takes to keep you away from that one step of minimizing the risk of heart diseases. Eat healthy stay healthy.