Your Heart Will Thank You For These Foods
One of the most common and often fatal diseases is cardiovascular disease. The number of deaths related to this disease accounts for nearly one-third of all deaths worldwide. To minimize this, dietary modification is the most sensible and practical method that any of us can do. We recommend that you limit greasy foods, and instead eat the things we will cover below to promote the health of your healthy heart.
Leafy Green Vegetables
First to mention the green vegetables. Green leafy vegetables such as spinach, kale and broccoli are packed with vitamins, minerals and antioxidants. In addition, they also contain another wonderful substance - vitamin K, which helps to protect your arteries and promote blood clotting. Eating plenty of green vegetables helps you to add a good amount of nitrates into your diet to help lower blood pressure, prevent hardening of the arteries and improve the function of the cells lining your blood vessels. Several studies have shown a link between eating vegetables to reduce the incidence of cardiovascular diseases by up to 16%.
Grains are also one of the highly recommended foods that increase the longevity of the heart. The most common whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. This type of barley is high in fibre, which helps to reduce 'bad' LDL cholesterol, which in turn also helps reduce the risk of cardiovascular diseases. Studies have shown that if you actively include whole grains in your daily diet, you reduce your risk of heart disease by 22% and stroke risk by 25%. If you are thinking of buying whole grains, be sure to check out their ingredients table. Pay attention to the packaging, if they contain cujm from 'whole grain' or 'whole wheat' then the product is like that. If you see other ingredients like 'flour' or 'multi-grain' then you should reconsider whether or not to repurchase that product.
Strawberry, blueberries or raspberries are good fruits that play an important role in heart health. Berries also support powerful antioxidant effects, help protect the brain from stress and inflammation, contributing to better protection of our heart. Some studies have shown that eating a lot of berries will help us reduce the risk of heart disease and potentially reduce cholesterol by 11% if you drink frozen strawberries for eight weeks. In addition, they have the ability to improve the function of cells lining blood vessels as well as assist in controlling blood pressure and blood clotting. There are many ways to prepare this fruit, you can eat with salad, snack as a snack, snack after the meal,...
Fatty Fish and Fish Oil
In addition to dried fruits and nuts, you also need to supplement your body with fresh meats like fish. Salmon, mackerel, sardines and tuna are fish varieties we strongly recommend to help keep your heart healthy. These fish are well known for their high levels of fatty acids such as omega-3s to help lower total cholesterol, blood cholesterol, fasting blood sugar and systolic blood pressure, in addition, regular consumption of fish may reduce the risk. diseases related to heart disease as well as obesity. If you do not want to eat fish because you are afraid it is too fishy, ââyou can replace it with supplements like fish oil. If you are still afraid of the smell of fish oil because you fear it is too fishy, ââyou can replace it with krill oil or algae oil that functions similar to eating fish.
Avocado is a fruit that helps provide healthy and heart-healthy fats. Regular avocado consumption reduces the risk of cardiovascular diseases. This has been demonstrated based on the diet of 45 overweight and obese people, after a period of time they eat avocados, their cholesterol levels decrease significantly, which also increases the ability to better prevent heart disease circuit. Avocados contain a lot of potassium - a nutrient that is essential for a strong heart. One avocado contains 975 milligrams of potassium, which is 28% of the amount you need in a day. We recommend that you get at least 4.7 grams of potassium per day to lower your blood pressure and nurture a healthy heart.
Another dried fruit that you can add to your daily diet is walnuts. Walnuts contain great nutrients like magnesium, copper and manganese. 16% is the number that you can get when you want to reduce your diastolic blood pressure and increase oxidation and inflammation. A large number of researchers have found that eating walnuts is closely linked to a reduction in heart disease-related diseases.
If you are a fan of chocolate, dark chocolate really shouldn't be overlooked. Can you imagine, when you have a snack - the food you love while keeping your body healthy. Dark chocolate is rich in antioxidants that promote the health of a healthy heart. If you eat dark chocolate at least five times per week, you will have a 57% lower risk of coronary heart disease compared to those who do not eat chocolate as well as a 32% lower risk. calcified plaques in the arteries. But you should also remember that to achieve the effect mentioned above, you should choose chocolate containing at least 70% cocoa and should also consume a moderate amount to make the most of the performance it can provide.