The heart is a vital organ of our body. A healthy heart is an indication of your fitness.
In 2020, around 4.77 million deaths occurred due to heart disease.
Why is the mortality rate due to heart diseases increasing these days?
- Fast food – In this fast-forward era eating habits of the people also became fast. Which landed up to bad health very fast.
Fast food like burgers, pizza, and other packaged foods contain lots of carbs, which are dangerous to your health.
- Lifestyle – All our work is replaced by a machine. So, there are not many physical activities attended by us.
Continuing to sit in one position for long hours leads to weight gain and leads to many health problems.
Heart friendly food
- Walnuts – It is the best food for the heart. Walnuts contain monounsaturated fat, omega 3, fiber, magnesium, copper, and manganese.
It helps to lower cholesterol and prevent inflammation of arteries.
Research shows daily eating of almonds reduces bad cholesterol levels by 16% and reduces diastolic pressure by 2-3 mm of Hg.
- Almonds – Almonds contain healthy fat, plant sterols, and fiber. It helps to reduce bad cholesterol.
Almonds also help to increase good cholesterol and keep your arteries clear by reducing plaque in them.
- Green leafy vegetables – You must know leafy vegetables are rich in vitamins, minerals, and antioxidants. Vitamin K in leafy vegetables protects your arteries and maintains proper blood clotting.
Also, it helps to maintain blood pressure and improves the function of the blood vessels.
- Red wine – Red wine has 2 antioxidants Resveratrol and catechins, which protect the walls of arteries. It also boosts good cholesterol.
So, remember if you are drinking alcohol, red wine is a great choice for you, but only in moderate amounts.
- Fatty Fish – Fatty fish like salmon, tuna, mackerel, and sardines are rich in Omega 3 fatty acids. Which helps to reduce cholesterol, triglyceride, and sugar levels as well as systolic blood pressure.
If you are not a seafood person you can take fish oil for your daily requirement.
- Whole grain – Whole grains are high in fiber, which helps to reduce bad cholesterol and reduce the risk of heart disease.
Whole wheat, brown rice, barley, oats, and quinoa are common whole grains that are easily available. They contain germ, endosperm, and bran, which are the main part of nutrients in grains.
- Dark chocolate – Eating dark chocolate reduces the risk of heart diseases, interesting, isn’t it?
Dark chocolate contains flavonoid which boosts your heart health. Also, it reduces calcified plaque in your arteries.
- Tomatoes – Tomatoes are rich in lycopene which is a natural plant pigment and high in antioxidants.
It helps to reduce inflammation as well as reduces the level of bad cholesterol.
- Seeds – Chia seeds, flax seeds, and hemp seeds are great sources of healthy nutrients, fiber, and omega 3 fatty acids.
These seeds help you to protect from heart diseases, reduce levels of cholesterol and maintain blood pressure in the normal range.
Hemp seeds are rich in amino acids and arginine. Which reduces blood levels of inflammatory markers. While flaxseed helps to keep blood pressure and cholesterol in the normal range.
Healthy food plays a major role in keeping your heart healthy. But along with food, exercise is also most important for overall health.
Quit smoking and avoid junk food as much as you can to keep your heart healthy.
What measures are you going to take to keep your heart healthy?
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