Strengthen your Heart: Cardiovascular disease is the leading cause of death worldwide. It estimates that more than 17.9 million people die from cardiovascular disease each year. Acute events like heart attacks and strokes are caused by blockages that prevent blood from flowing to the brain or heart. What’s worth noting here is that most of them are premature deaths.
What Are The Likely Factors That Lead To CVD?
An unhealthy diet, lack of physical activity, smoking, excessive alcohol consumption, high blood pressure, high cholesterol, diabetes, obesity, or a family history of CVD are possible risk factors for developing cardiovascular diseases.
How Can Diet Help Reduce Risk?
It is essential to address heart disease, lead a healthy lifestyle, and get enough exercise. The role of certain foods in this regard cannot emphasize enough.
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Read on to discover the top 6 heart-healthy foods for better heart health.
1. Salmon and Other Oily Fish:
They are the superstars as they are high in omega-3 fatty acids. Eating only two servings of oily fish a week can lower your risk. Omega-3 lowers triglycerides, irregular heartbeat, reduces blood pressure and prevents blood clotting
Oats have soluble fibre that helps lower low-density lipoprotein (LDL) cholesterol, or the “bad” cholesterol. Beans, apples, and Brussels sprouts also have soluble fibre, which can reduce the absorption of cholesterol into the bloodstream.
Raspberries, blueberries, strawberries, blackberries, and blueberries are foods that are high in flavonoids, which lower blood levels and promote strengthen your heart health.
They fill with antioxidants and polyphenols that protect against oxidative stress and inflammation, which are responsible for the development of heart disease.
4. Mixed Nuts And Seeds:
A handful of mixed nuts and seeds are not only a great snack option, but they are also healthy for your heart. Besides being nutritious, they are also rich in fiber, polyunsaturated fats, and protein. The good fats they contain can also help you lose weight, another severe cause of heart disease.
5. Leafy Vegetables:
Leafy vegetables are a rich source of vitamin K, which protects the arteries. They also have good amounts of nitrates that lower blood pressure and arterial stiffness. Include vegetables like spinach, kale, lettuce, bok choy, etc. in your diet every day for better heart function.
6. Olive oil:
Olive oil is full of antioxidants, tocopherol, and monounsaturated fats, both of which play an important role in improving heart health. Adding a little more than half a tablespoon of olive oil a day can reduce the risk of cardiovascular disease by 15%.
Tip: Add these six heart-healthy foods along with some avocados, dark chocolates, and green tea to maximize the enhancement.
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The link between heart disease and diet is healthy enough. Everything that is part of your plate affects all aspects of your well-being. Become a friend of ROYGBIV, i. H. Red, orange, yellow, green, blue, and purple, every day. Fresh fruits and vegetables play an important role in ensuring good heart health, as well as in daily physical activity. In the fight against chronic diseases, mindfulness is invincible.