Heart diseases are the cause of about a third of all deaths in the world. Nutrition plays an important role in heart health and affects the risk of heart disease. What you eat and drink affects blood pressure, blood triglyceride ratio, cholesterol levels and inflammation levels. All this is very important for heart health.
Here are 10 foods you should eat for your heart health.
Green leafy vegetables
Green leafy vegetables such as spinach, kale and kale are rich sources of vitamins, minerals and antioxidants. In particular, it’s a great source of vitamin K, which helps protect vessels and help healthy blood clotting. Green leafy vegetables are also high in dietary nitrates, which have been shown to lower blood pressure, reduce vascular stiffness, and improve the function of cells lining blood vessels.
Increasing the intake of green leafy vegetables in a healthy diet lowers the risk of heart disease. Studies show that high intake of green leafy vegetables significantly reduces the risk of coronary heart disease.
Whole grains also contain three nutrient-rich parts of the grain: seed, endosperm and dandruff. Common types of whole grains include whole wheat, brown rice, oats, rye, buckwheat and quinoa. Compared to refined grains, whole grains are more fiber-rich. This helps reduce “bad” LDL cholesterol and thus reduce the risk of heart disease.
Many studies show that eating more whole grains in a healthy diet can benefit heart health. At least three portions of whole grain consumption per day; Several studies have shown that it reduces systolic blood pressure (large blood pressure) by 6 mmHg, which reduces the risk of stroke by about 25 percent.
When purchasing whole grains, carefully read the ingredients label. Phrases such as “whole grain” or “whole wheat” indicate a whole grain product, while words such as “wheat flour” may indicate that it is not whole grain.
Strawberries, blueberries, blackberries and raspberries are packed with important nutrients that play a central role in heart health. Fruits are also rich in antioxidants, such as anthocyanins that protect against oxidative stress and inflammation, which contribute to the development of heart disease.
Studies show that eating strawberries can reduce several risk factors for heart disease. For example, in a study of 27 adults with metabolic syndrome, drinking a beverage made of freeze-dried strawberries for eight weeks has been shown to reduce “bad” LDL cholesterol by 11 percent.
In another study, eating blueberries has been shown to improve the function of cells that help control blood pressure and blood clotting daily. In addition, analysis of 22 studies shows that eating fruit is associated with “bad” LDL cholesterol, systolic blood pressure (large blood pressure), body mass index, and reductions in some inflammatory markers.
The fruits can be a hearty snack or a delicious and low-calorie dessert. Try adding a few different types to your diet to take full advantage of the fruits.
Avocado is an excellent source of healthy monounsaturated fat, which lowers cholesterol levels and the risk of heart disease. Even one avocado that is eaten daily can reduce “bad” LDL cholesterol, and consuming avocados regularly also reduces the risk of having a metabolic syndrome.
Avocado is also rich in potassium, an essential nutrient for heart health. 1 avocado contains 975 milligrams of potassium, which is about 28 percent of the amount you need in one day. Taking at least 4.7 grams of potassium per day can reduce blood pressure by 8.0 percent / 4.1 mmHg on average, which means a 15 percent lower risk of stroke.
Oily fish and fish Oil
Fatty fish such as salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which have been extensively studied for heart health benefits. Studies show that at least 2 portions of fatty fish consumption per week reduces blood pressure levels. In addition, regular long-term fish consumption (2 days a week) is known to lower cholesterol, blood triglycerides, fasting blood sugar and blood pressure.
If you can’t consume seafood too much, fish oil is another option to get your daily need of omega-3 fatty acids. Fish oil supplements are known to reduce blood triglycerides, improve vascular function, and lower blood pressure.
Walnuts are a great source of micronutrients and fiber, such as magnesium and manganese. Research shows that adding a few servings of walnuts to your diet can help protect against heart disease. According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16 percent, and also reduce blood pressure, oxidative stress and inflammation.