Heart disease is one of the leading causes of death globally, with millions of persons dying every year from it. Some of the risk factors of heart disease include unhealthy diet, lack of exercise, tobacco smoking, excessive alcohol intake, and physical inactivity.
The statement, prevention is better than cure, therefore, cannot be over-emphasized. One of the key ways of lowering your risk of heart disease is eating right.Certain foods help keep the heart working fine and optimally, warding off potentially harmful substances from it. Some of these heart-healthy foods include:
Leafy Greens
Studies have shown that certain vegetables such as spinach, cabbage, and beetroots are rich in healthy antioxidants and fiber that can help to “clean” your heart and blood vessels. These antioxidants mop up toxic chemicals that can damage the thin lining of your heart, setting the stage for a heart attack. These foods are also high in folic acid, which plays a key role in ensuring adequate oxygen circulation; and vitamin K, which is crucial in proper blood clot formation.
Nuts
Nuts, including almonds, walnut, peanuts, hazelnuts, cashews are healthy snack alternatives. These nuts contain plant extracts such as sterols and stanols that help to lower your blood cholesterol levels, which, in turn, keeps heart disease at bay.Nuts also contain magnesium, manganese, selenium, and phosphorus, which help improve heart function. Walnut, for instance, is also a rich source of omega-3 fatty acids that help to clean up toxic chemicals and bad fat. As with all foods, nuts are best eaten in moderation astoo much of it can increase daily calorie intake quickly.
Seeds
Seeds have high nutritional value. Seeds contain small nutrients and are excellent sources of minerals and vitamins. Edible seeds such as Flaxseeds, sesame seeds, and chia seeds contain antioxidantsthat reduce the risk of heart disease. Seeds also contain omega 3 fatty acids that help to mop up bad fat and other harmful substances from the blood.
Whole grains
Whole grains, such as oats, brown rice, corn, and whole wheat are fantastic foods for your heart, as they help to lower blood sugar and bad cholesterol. These foods also makes you feel fuller, reducing your urge to eat more.
Dark Chocolate
Yes, you read that right! Dark chocolate and cocoa are some of the healthiest foods in the world. Dark chocolate helps to lower blood pressure and also mop up toxic chemicals from your blood vessels and heart.
Fatty fish
Fatty fish such as sardines, catfish, salmon, and tuna are great sources of omega-3 fatty acids. These fatty fish are superfoods that lower blood pressure, and inflammation, which both reduce the risk of heart attacks and stroke. A consistent fish diet may also help you reduce your consumption of red meat, which is a major source of bad fat
Essentially, you are what you eat. Heart disease is largely caused by a combination of bad dietary and lifestyle choices. You can lower your risk of heart disease, including heart attacks and stroke considerably by making healthier food choices. Choose today to fill your diet with lots of fiber, healthy fat, and antioxidants to keep your heart active and healthy for a long, long time.
