Your heart is precious; it performs various bodily functions and is an essential part of your body. It's your responsibility to keep your heart healthy and safe, but are you doing enough? Well, a report published in health journal by ‘The Lancet’ said that death due to heart disease has almost doubled in India as it was 15% in 1990, and now in 2018, it is 28%. This report depicts that we are not taking care of our hearts the way we should.
So what can you do? Getting regular exercise, controlling stress, and quitting smoking are just a few things health experts recommend. Along with them, it is crucial that you include nutritious, heart-healthy foods into your diet regimen to reduce the risk of developing cardiovascular complications. Given below are the list of the five amazing heart-healthy foods that will reduce the risk of heart diseases:
Avocados are not only rich in monounsaturated fatty acids but are loaded with vitamins and phytochemicals. These antioxidants protect your heart and other parts of your body.
The monosaturated fatty acid in avocados, known as oleic acid, reduces the inflammation throughout the body, especially in the heart. You can also use avocado oil in your day-to-day cooking as it is healthy, and fats in the oil are resistant to heat-induced oxidation.
Eating green leafy vegetables are beneficial for your heart and vascular system. They are also rich in fiber, which can reduce heart disease and lower bad cholesterol in your body.
You can serve Swiss chard or kale as a side dish, and fresh spinach leaves as a salad green to amp up the taste of your meal without piling on calories.
Salmon is one of the most common sources of EPA (Eicosapentaenoic acid), DHA (docosahexaenoic acid), and two long-chain omega-3 fatty acids. EPA and DHA are known for reducing inflammation throughout the body, improving the function of endothelial cells, and lowering blood pressure.
A study found that as little as 0.45 to 4.5 grams of omega fatty-3 acids can bring about significant improvement to arterial function.
Salmon is delicious and healthy, and it is advisable to eat salmon or another oily ocean fish such as tuna, sardines, or herring at least twice a week.
Whole grains are rich in nutrients such as vitamins, minerals, and fiber that will keep your heart healthy and helps you maintain lower LDL-cholesterol and triglycerides.
Oats are one of the whole grains that are readily available, and you can eat them in your breakfast. Oats contain a soluble fiber called beta-glucan that helps reduce LDL cholesterol and total cholesterol. Also, whole-grain oats are one of the most effective whole grains for lowering cholesterol. A bowl of oats and milk in the morning will give a sense of fullness for the entire day.
You can use whole grain bread to make a sandwich and switch from white pasta to whole grain pasta. Enjoy oatmeal with plenty of strawberries and walnuts for breakfast. A bowl of oats in the morning is sufficient to provide energy for the entire day.
Most nuts contain vitamin E, monounsaturated fats, along with other natural substances that help you keep your blood pressure and cholesterol levels in check. Walnuts are also a good source of plant-based omega-3 fatty acids.
You can make a great snack if you eat walnuts with fruits or sprinkle some chopped walnuts on top of a bowl of warm oatmeal along with blueberries or a little honey, which will make your breakfast more healthier.
Heart-healthy foods, along with some physical exercise, is the perfect recipe for a healthy heart. Add heart-healthy food mentioned above in your diet and enjoy a life free of heart diseases.
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