Diet plays a significant role in maintaining our overall health and can impact our risk of heart disease. Healthy eating habits and regular exercising promote a healthy heart and active brain naturally. A healthy diet not only helps in strengthening our immune system but also keeps our mind sharper and focused. It is scientifically proven that the people who follow healthy routine may live longer than people who don’t.
It is the fact that with the changing living trends we are pushing ourselves towards an unhealthy world. The results are that we are experiencing many health issues in early ages including joint pain, abnormal growth, premature ageing and more importantly severe heart diseases. Although you might know to eat some foods can also increase the risk of your heart diseases. So, knowing what to eat and what not to may help to reduce the risk of heart diseases and promote healthy living. Here are 7 foods that you should be eating to minimise the risk of heart problems.
1) Fruits and Vegetables:
Fruits and vegetables are the perfect food for improving heart health. Including foods like Spinach, Broccoli, Cauliflower, Bok Choy, Bell peppers, Carrots, Asparagus, and Tomatoes in your diet boost your immune system, provide the nutrients
2) Omega-3 Fatty Acids:
Seafood and some nuts such as salmon, Sardines, Herring, and Tuna, Walnuts, flaxseeds, Hempseeds, etc. are the rich source of Omega-3 Fatty Acids. Omega-3 fatty acids are good fats that can reduce blood pressure, decrease triglycerides levels, reduce the risk of arrhythmias and eliminate the risk factors of heart diseases. Doctors also prescribe for Omega-3 supplements in your diet if you’re a heart patient or suffering from any heart disease.
3) Soluble Fibers and Whole Grains:
We can’t forget fibres and whole grains when we are discussing healthy diet. Soluble Fibers and whole grains are good for digestion plus it is also an essential component of a healthy heart diet. Almost all whole grains are the excellent source of dietary fibres which can help to improve blood cholesterol levels and lowers the risks of heart diseases and even diabetes. Fibres and grains provide nutrients like thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9), iron, magnesium and selenium which forms new cells, carry oxygen in the blood, and maintain a healthy immune system. Some fibre-rich foods are Oats, Beans, Berries, Wheat, Brown Rice, Graham flour, Whole grain barley, etc.
4) Dark Chocolate for Heart:
The cocoa bean is rich in a class of plant nutrients called flavonoids which improve blood flow to the brain and heart and make blood platelets less sticky and able to clot. The reason that the dark chocolate is very good for your heart health because it contains at least 70 per cent cocoa. Eating chocolate once a day improves your mental health and keep your mind focused. It also helps to maintain blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage.
Like Green leafy vegetables and fruits, plants are also essential for a healthy heart. Dark beans or black beans is one of the critical legumes which is rich in potassium, folate, vitamin B6, and phytonutrients that support heart health. This fibre helps lower the total amount of cholesterol in the blood and decrease the risk of many heart diseases. Adding beans to your diet may help keep you feeling full longer, improve blood cholesterol levels.
6) Red wine:
Red wine benefits your heart health in many ways. It is better than beer and other liquor for heart health. It is also called polyphenols that may help to protect the lining of blood vessels in our heart. Red wine is more resveratrol than white wine as it is fermented with grape skins longer than white wine which can help improve good cholesterol levels in both men and women.
7) Soy and Soy Foods:
Soy is the best alternative to meat as it is made up of plant protein. Including Soy milk or Soy in your diet can positively effect in improving heart health. It helps in lowering blood pressure and reducing cholesterol from the body. Soy and soy milk are the rich source of Omega-3 fatty acids which decreases the risk for many heart-related problems. Consumption of soy products a few times a week can cut down on the
We know taking care of our health in this modern world is quite a tough job, but following few healthy eating tips can benefit you in many ways. You can also perform some physical activities such as running, jogging, cycling and practising yoga daily with a healthy diet can double the effects. It is the most valuable investment for healthy living.
You can consult any qualified dietitian, or you can visit Townsville family medical centres for more details. And always know the benefits and harmful effects before taking anything into your mouth; it not only prevents you from severe diseases but also improves your overall health.