We have all heard about people suffering with heart diseases. But in reality how many people are aware of the fact that even by following a simple diet plan they can prevent the diseases and keep our heart healthy. The term “heart disease” is often used interchangeably with the term “cardiovascular disease.” Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such as those that affect your heart’s muscle, valves or rhythm, also are considered forms of heart disease.
Many forms of heart disease can be prevented or treated with healthy lifestyle choices. Despite the fact that some food taste delicious or might be our favorite but in a long term it will affect our heart and increase the rate of heart problems. Nearly 6 million people are currently living with heart failure, and around half of these will die within 5 years of being diagnosed. The Centers for Disease Control and Prevention (CDC) warn that eating foods high in fat, cholesterol, or sodium can be harmful for the heart. So, when taking steps to minimize the risk of heart disease, diet is a good place to start.
12 food items that control heart diseases –
1.Beans, peas, chickpeas, and lentils
Beans, peas, chickpeas, and lentils otherwise known as pulses or legumes can all significantly reduce levels of low-density lipoprotein (LDL) or bad cholesterol. They are also packed with fiber, protein, and antioxidant polyphenols, all of which have beneficial effects on the heart and general health.
2. Berries
Berries are also full of antioxidant polyphenols, which help to reduce heart disease risk. Berries are a great source of fiber, folate, iron, calcium, vitamin A, and vitamin C, and they are low in fat.
3.Broccoli
Studies have shown that regularly eating steamed broccoli can help in lowering cholesterol levels and prevent heart disease.
4. Dark chocolate
Dark chocolate is a perfect example of a food that tastes amazing and is healthy for us. Dark chocolate seems to prevent two of the mechanisms implicated in atherosclerosis: stiffness of the arteries and white blood cell adhesion, which is when white blood cells stick to the walls of blood vessels.
5. Fish high in omega-3
Fish is a strong source of heart-helping omega-3 fatty acids and protein but it is low in saturated fat. People who have heart disease, or are at risk of developing it, are often recommended to increase their intake of omega-3s by eating fish; this is because it lowers the risk of abnormal heartbeats.
6. Green tea
Researchers found that drinking tea, especially green tea three or more times a week can significantly improve your overall heart health due to a type of antioxidant present in it.
7. Nuts
Almonds, hazelnuts, peanuts, pecans, pistachios, and walnuts are all heart-healthy nut options. These nuts are full of protein, fiber, minerals, vitamins, and antioxidants. Like fish and flaxseeds, walnuts are also full of omega-3 fatty acids, making them a healthy snack to have.
8. Liver
Of all the organ meats, liver is the most nutritious. Liver is high in folic acid, iron, chromium, copper, and zinc, which increase the blood’s hemoglobin level and help to keep our heart healthy.
9. Spinach
You can help to maintain a healthy heart by regularly consuming good amount of magnesium. Spinach is one of the best sources of dietary magnesium.
10.Tomatoes
Tomatoes have lots of nutrients that might help keep our hearts healthy. The little red fruits are full of fiber, potassium, vitamin C, folate, and choline, which are all good for the heart.
11. Olive Oil
Olive oil improves cardiovascular risk, most likely by lowering LDL cholesterol and raising HDL cholesterol levels, and an essential component of a diet. Using this as a cooking oil has a lot of benefits.
12. Oats
Oats are the comfort-food nutrient powerhouse. Try adding oats to yogurt, salads or with anything which might suit your taste.
As we all know that, ” A healthy heartbeat is a wonderful treat” , so including these food in your diet can go a long way in nourishing your heart and giving it a long life .Understanding the danger elements and sicknesses related with coronary illness is a significant step to take to safeguard yourself, or your friends and family, from long term illness. One of the main things to recall is that a sound way of life, particularly when begun at a youthful age, is beneficial to go far to forestall coronary illness.