Nutrition and cardiology are closely linked and heart health remains vital in every one. The heart is one of the most important organs in the human body. Keeping a healthy heart is vital for maintaining a healthy body. Unfortunately, even if you are exercising regularly, not inhaling smoke, and practice de-stressing activities, you could still be at risk for heart disease. Sometimes, heart issues are the results of genetics. However, maintaining a good diet and eating heart-healthy foods can help reduce the risk of health complications down the road. There is an assortment of foods that can help in reducing the risk of heart disease and lowering cholesterol levels. Below, we have highlighted some of the foods that are vital for a healthy heart.
Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease. They also contain fibre, vitamins, minerals, and antioxidants which help keep your heart healthy. Avocados contain twenty different minerals and vitamins and contain no sodium and cholesterol. Avocados are also rich in potassium, a nutrient that’s linked to low blood pressure and essential to your heart. Remember, blood pressure is a major risk factor for heart attacks, strokes and kidney failure.
Fatty Fish and Fish Oil
Fatty fish like salmon, mackerel, sardines, and tuna are a good source of omega-3 fatty acids, which have been studied extensively for their heart-health benefits. Omega-3 fatty acids from fish help in reducing the risk of heart diseases such as irregular heartbeat. This nutrient also helps in slowing down plaque in arteries and lower blood pressure. Presence of omega 3 in our nutrition help our blood vessels to dilate. This means that the heart does not need to forcefully pump blood round the body hence lower risk of stroke.
People who consume beans regularly are less likely to experience cardiovascular problem. Research shows that there is correlation between eating beans and lower coronary disease. Beans are high in resistant starch and have been shown to reduce levels of cholesterol and triglycerides, lower blood pressure, and decrease inflammation.
Tomatoes are rich with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease. Also, the little seeds in tomatoes are very nutritious making them good for the heart. They contain nutrients such as potassium, vitamin, and fibre. Vitamin B and potassium found in tomatoes are vital in reducing cholesterol levels and lowering blood pressure.
Leafy Green Vegetables
Leafy green veggies are well-known for their wealth of vitamins, minerals, and antioxidants and increasing their intake can result in a lower risk of heart disease. Leafy greens contain Vitamin C which help protect us from heart problems and cardiovascular disease. They also contain nitrite that not only helps in preventing a heart attack but also cure heart diseases associated with fat deposition.
Garlic is rich in compound called allicin, which is believed to have a multitude of therapeutic effects. Garlic also, reduces the build-up of plaques in the arteries and help lower our cholesterol levels.
Dark chocolates contain flavonoids which are antioxidants agents that can help boost heart health. Flavonoids promotes heart health by lowering blood pressure and reducing inflammation. Moreover, dark chocolate has other remarkable health benefits as it is high in iron, magnesium, copper and manganese. Iron is important for making red blood cells while copper triggers release of iron to form hemoglobin. Manganese helps to make and activate certain enzymes in the body, including those which break down food.
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I am a beauty, lifestyle, and fashion content writer. I have worked with diverse clients over the years and some of my best qualities include being cooperative, patient, and always striving to meet my clients’ specifications. I developed an interest in fashion and fabrics from a young age. I have also had the opportunity of engaging in second-hand clothes retail business in Gikomba Market, Kenya.