Do you know that heart diseases account for nearly one-third of all deaths worldwide? Well, now you know. According to the Centers for Diseases Control and Prevention’s 2017 report, about 610,000 people die of heart diseases in the United States every year.
That is how serious the situation is. But what is shocking is that most of the heart diseases are caused by bad lifestyles which include bad eating habits.
Health conditions causing inflammation of arteries and stress have also contributed to the rise of heart disease.
The good news is that you can maximize your heart health by eating healthy and living a healthy lifestyle. Diet is a good place to start. There are numerous heart-health foods that can help prevent heart diseases including strokes and heart attacks.
These foods work in two ways- maintaining the right size of blood vessels to improve blood flow and reducing stress levels. Note that stress (and mostly chronic stress) increases heart diseases risk and thus must be worked on for a healthy heart.
Fortunately, these foods will not cost any extra penny on your budget. They readily available in greengrocers and can be switched with junk foods to cut on cost. Get Load up these foods today and start your journey to keeping your heart healthy.
Of the major causes of heart attack is the inflammatory of artery walls. The condition reduced the diameter of the arteries, and that makes the heart to work harder. The result is a heart attack that could possibly kill you. Blueberries are known for their high content of inflammation-battling antioxidants that gets arteries back to their normal size.
That helps to improve blood flow. The fruits also contain vitamin C which is a potent stress buster. Studies have also shown that berries reduce “bad” LDL cholesterol, which deposits on artery walls.
Leafy Green Vegetables
These are foods that you can get from a greengrocer near you. Leafy green vegetables are rich in vitamins, antioxidants, which crucial for a healthy heart. However, not all greens will provide all these benefits. Collard greens, spinach, and kales are the best vegetables to add to your diet.
In particular, these vegetable are a great source of Vitamin K and dietary nitrates, which decreases artery stiffness, improve the function of the blood vessels and reduce blood pressure. Note that kale has also been proved to have some omega-3 fatty acids.
Almonds are rich in Vitamin B, Magnesium, zinc and Vitamin E which are good for a heart health. Vitamin E is an antioxidant that helps the body to fight and eradicate free radicals related to heart diseases and stress. Vitamin B (riboflavin), zinc and magnesium trigger the body to release serotonin, which is a hormone that helps to regulate the moods. Almonds are best taken as snacks especially for people struggling with junk foods such as chips and other unhealthy snack cravings.
Fatty Fish and Fish Oil
Salmon and other fatty foods such as mackerel, herring, and sardines are rich in nutrients that are crucial for keeping your heart healthy. They contain high amounts of omega-3 fatty acids, which has been proven to lower the risk of arrhythmia and atherosclerosis. Omega 3 fatty acids also decrease triglycerides. The fatty acids also help to improve the cardiac during exercise. Take these foods at least twice a week, and you will have your heart health improved significantly.
Don’t get surprised to find this is on the list. Although experts’ advice against eating red meat, lean beef is good for your heart health. Beef is loaded with B Vitamins, proteins, zinc and iron thus making it one of the best stress busters. Lean beef also makes you feel full for longer and thus helping you to control your appetite.
This is another vegetable that you need to add to your diet. Broccoli is packed with folic acid and B vitamins, which is a panic, anxiety, panic, stress, and depression buster. These are components that have will significantly reduce the risk of heart diseases. However, the vegetable should be steamed and not overcooked for optimal nutrition.
Well, legumes are just the common cereals in the house that are mostly taken of plant proteins. Beans and lentils are the most recommended. What most people don’t know is that these legumes also provides heart-healthy and stress-busting nutrients. Beans are rich in B Vitamins, iron and calcium. They are also rich in fiber, which works in the gut to help the body to flush out cholesterol-laden bile acid. A cup of legume is enough to keep you healthy. You can also make healthy salsa of black beans with red onion, lime juice, cilantro, and salt.
Add these foods to your diet and you will improve not only your heart health but also the overall health of your body. They are readily available foods and can be substituted with junk foods to ensure that you are not spending an extra penny to eat healthy. Other foods that you can add includes avocado, whole grains, walnuts, dark chocolate, tomatoes, flax seeds, and green tea.