Do you know what a Healthy Heart is? A Healthy heart means your heart functions properly and maintains body systems without any complications. Heart disease is the leading cause of death worldwide. According to a survey report in the US, it kills 9.4 to 5.8 million people.
The root cause for this issue is the consumption of food that is detrimental to heart health. Diet plays a vital role in nurturing your heart. Your heart is a machine, and to keep it functioning properly, you need to give it healthy fuel. Here are 5 foods that you should eat to strengthen your heart.
The leafy green vegetable like spinach, Broccoli, kale, lettuce, and collards is a pack of healthy nutrients for the heart. These standouts leafy greens are filthy rich with Vitamin A, C & K, folates, potassium, calcium, magnesium, iron, beta-carotene, antioxidants, and fibers.
Vitamin K prevents clotting in arteries. These nutrients help to reduce Blood pressure and lessen obesity. Scientific studies proved that by increasing leafy vegetable intake, we could lessen heart diseases up to 16%. These vegetables are ready to serve in the blink of an eye. We can cook, boil, or eat them raw like a salad.
Fatty fish like salmon, trout, sardines, mackerel & tuna are loaded with protein and Omega-3 fatty acids. Due to their high content of omega-3 fatty acids, they are even more beneficial for heart health.
Scientific studies showed that eating fatty fish, in the long run, lowers cholesterol level, LDL, Blood glucose level & systolic Blood pressure. According to nutritional research in the US, those who ate atleast one serving per week had a 15% lower risk of heart diseases.
The term whole grain denotes all three parts of grain, germ, endosperm, and bran. Wheat, barley, oats, and rye are stuffed with fibers. Their cell wall comprises Beta-Glucan, which binds to bile acids and cholesterol in the intestines and prevents absorption into the body.
Cholesterol is the root of heart issues. As per the survey conducted in India, about 39% of people with high cholesterol suffered from chronic heart diseases. So, include whole grains in your meals.
Dried nuts like walnut, almond, pistachio are incredibly dense in fiber, Potassium, Magnesium, and other minerals. They help in relaxing the blood vessels and ultimately reduce blood pressure.
Walnuts and almonds are especially high in omega-3 fatty acids and fibers. According to one review, it lowers down LDL cholesterol by up to 16%. Consequently, protect against angina problems.
Berries are delicious and nutritious as well. Strawberries, raspberries, and blueberries are fully packed with antioxidants, fibers, and vitamin C. These sweet little berries quickly fix the blood’s cholesterol and glucose, thus reducing the risk of heart attack and other coronary diseases.
One of the studies shows that about 28% of LDL reduction in those eating 1.5 ounces of blueberries in a week.
As we are living in a fast-track world, we neglect our health. Heart disease is a worldwide growing evil. Recently Japan figured out that there were approximately 207.7 thousand cases of heart disease in 2019. Same as in the US, UK, Norway, In fact, in the entire world. So, A healthy diet is inevitable if we want to say goodbye to heart diseases.