7 foods to keep your heart healthy

Nothing is more important than your health. You may exist with poor health but do not live. To enjoy a healthy life your heart must be strong as well as fit enough and for that, your food plays a major role. Your health is determined by the kind of food you eat.

“A controlled carbohydrate lifestyle really prevents risk factors for heart disease,” says Robert Atkins, an American Physician.

Having food with less fats and carbohydrates lowers the risk of heart disease. The probability of cardiac arrest increases with age. When you are young your heart is young but after reaching age 45 your heart gets weaker and the chance of coronary illness also increases simultaneously. And this is the age when one needs to be more conscious about one’s health and diet.

Here is a list of eatables to keep you and your heart healthy and strong: -

1Whole grains

A review was published in the American Heart Association journal Circulation, 14 reviews including more than 780,000 members found that higher intake of whole grains was related to a lower danger of death from heart and circulatory ailment and cancer.

Studies also show that eating whole grains instead of refined grains lowers the risk of:

• ·         Stroke by 30 percent to 36 percent
• ·         Type 2 diabetes by 21 percent to 30 percent
• ·         heart disease by 25 percent to 28 percent
• ·         Helps you maintain a healthy weight

1  Olive oil

Some types of fatty acids cause an increase in the cholesterol level while others may provide a protective benefit to heart. Olive oil contains unsaturated fats, which can help with HDL “good cholesterol” levels.

Olive oil is a great source of monosaturated fatty acids and reduces the risk of cardiac arrest.

Olive oil also contains antioxidants in its composition. They play a role in protecting Red Blood Cells from damage and thus prevent the heart from ailment and stroke.

1  Vegetables and Fruits

Heart health immediately improves when you start eating vegetables and fruits. They provide heart-healthy nutrients to heart which are beneficial for it in every way. Filling half of your meal plate with vegetables and fruits lower the risk of heart stroke. Doctors advise adding less fried veggies in the meal.

1Dark chocolate

If you are a chocoholic, the news from England is here for you: middle-aged and older adults who eat chocolate daily seem to have lower rates of heart disease as compared to those who don’t eat chocolate.

The reason behind this is that the cocoa bean is rich in a class of plant nutrients called flavonoids. Flavonoids work as anti-oxidants and also play an effective role in lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.

1  Fish high in omega 3s

Eating fish helps your heart a lot. Eating fish one to two times a week can reduce your risk of dying with a heart attack. Fish rich in omega-3 fatty acids are beneficial for that purpose.

Fatty fish, for example, Salmon, Trout, Herring, and Tuna are rich in Omega-3 fatty acids and thus are more beneficial.

Also, keep in mind that any fish can be unhealthy depending upon its preparation method. Boiling or baking a fish is always a preferred option than deep-frying.

1Green tea

Clinical investigations on drinking green tea have discovered that it helps lower LDL cholesterol and triglycerides. Powerful antioxidants in green tea, particularly one called epigallocatechin gallate or EGCG. It can help to prevent atherosclerosis, the development of plaque in the supply routes.

1Garlic

“A garlic clove a day may keep bad heart health”, said scientists.

It is a source of Vitamin C and B6, which regulate blood metabolism and functioning of the nervous system. Along with that garlic also contains minerals such as zinc, magnesium, and selenium, which assist in brain and nerve health.

https://www.myheartcares.com/2019/04/heart-care-tips-10-ways-to-keep-your-heart-healthy.html