Heart disease is assumed as one of the biggest killers’ factor around the world. In this article, we introduce 10 foods that can be used to maintain and boost heart health and prevent illness, stroke and heart failure by using them in your diet.
There are many things we can do to maintain and improve our heart health. You can do periodic checkups to ensure your heart health, have daily exercise, and avoid using tobacco, such as cigarettes and hookahs, or take action to reduce stress in your daily life. All of these can play a positive role in boosting heart health, but one of the easiest ways is to monitor diet and food intake that you use in your daily diet.
Nearly 6 million of people are currently living in the world who are having a heart failure, and about half of them will die within 5 years of being diagnosed.
The US Centers of Disease Control and Prevention warns that eating foods high in fat, cholesterol and sodium can be very harmful to the heart health. So, if you plan to improve your heart health, dieting and monitoring the foods you eat can be a good starting point.
In this article, we review some foods that guarantee the power and health of the heart.
Asparagus is a natural source of folic acid. Folic acid, or another name is vitamin B9, helps to prevent the formation of an amino acid called homocysteine. Of course, this amino acid is commonly found in people’s blood, but increased levels in the blood are associated with heart disease, including coronary artery disease and myocardial infarction. Therefore, preventing and counteracting the production of this amino acid can prevent the risk of these diseases in your heart health.
2. Beans, peas, and lentils
Beans, peas, and lentils, or those we know as legumes, can significantly reduce the level of bad cholesterol or LDL. They also have fiber, protein, and antioxidant polyphenols. All of these have good effects on the heart and human health.
Berries also contain antioxidant and polyphenols that reduce the risk of heart disease. Berries are a rich source of fiber, folic acid, or another name for it is vitamin B9, iron, calcium, vitamin A, and vitamin C, and also have lower lipids.
Some research suggests that regular eating of steamed broccoli can reduce cholesterol levels and prevent heart disease. As you know, high cholesterol is associated with an increased risk of heart health.
5- Bitter chocolate
Bitter chocolate is one of few foods that have a wonderful taste, but also useful. Scientists now believe that bitter chocolate has protective properties against atherosclerosis. Atherosclerosis is a disease that increases the risk of heart attack and stroke by forming intra-articular plaque.
Bitter chocolate seems to prevent two mechanisms in our body which is involved in the onset of atherosclerosis. The hardening of the arteries and the adhesion of the white blood cells, which actually cause the white blood cells to stick to the walls of the blood vessels.
In addition, research has shown that increasing the amount of flavone in bitter chocolate (a combination that adds to bitter chocolate makes it tasteful and delicious), these proteolysis properties of bitter chocolate will not be diminished.
A recent study concludes that drinking regular coffee reduces the risk of “developing heart failure and stroke.” Of course, in this research, only the relationship between two has been identified and its definitive cause and effect have not been determined.
7. Fish rich in omega-3
Fish is a strong source fatty acids of omega-3 (useful for the heart) and protein that has low saturated fat. Usually, people who have a heart condition or who are more likely to develop heart disease are advised to increase their omega-3 levels by eating fish. The reason for this recommendation is to reduce the risk of abnormal heart rate and decrease plaque growth in blood vessels. According to the American Heart Association, people should consume 3.5 ounce fatty fish, such as salmon, sardines, etc. at least twice a week.
8. Green Tea
In a systematic review in 2011, it was found that drinking green tea is associated with reducing cholesterol (of course, this reduction is low). As you know, cholesterol is associated with heart disease and stroke. Of course, the research did not indicate how much green tea should be consumed to help enjoying its health benefits. In 2014, another study on the effects of drinking green tea on people with high blood pressure, the study concluded that taking green tea is associated with lowering blood pressure. Of course, the authors could not determine if this blood pressure reduction could be effective in preventing heart disease.
Tomatoes are rich in nutrients that can help our heart. This little red fruits are rich in fiber, potassium, vitamin C, folic acid, vitamin B9 and choline, all of which are good for heart health. Potassium is also helpful in controlling and preventing heart disease for bones and muscles as well as preventing the formation of kidney stones. Scientists believe that increasing potassium intake and reducing sodium intake simultaneously which is the best change in diet when you want to reduce your risk of heart disease.
In addition to the above, foods such as vegetables, spinach and liver can also be beneficial for heart health and, as originally stated, one of the easiest ways to improve heart health, dieting and attention to what we eat.