The foods you eat on a daily basis can influence a number of factors that can lead to heart disease. Here are five foods you should eat to improve your heart health.
What you eat on a daily basis gradually affects your heart health. Junk, deep-fried, processed, sugar-laden, and salty foods slowly but steadily contribute to heart disease. When you combine smoking, a sedentary lifestyle, eating at irregular times, and excessive alcohol consumption, your risk of developing cardiovascular disease rises even further. Nutrition and heart health are inextricably linked. Unhealthy foods can cause high blood pressure, high cholesterol levels, and inflammation, whereas foods rich in fibre, antioxidants, healthy fats, and eating vegetables and fruits can save your heart and even prevent you from developing various chronic diseases.
“Heart disease accounts for one-third of all deaths worldwide. Diet has a large impact on heart health and can reduce your risk of developing heart disease. Food quantity is also very important; you must avoid overeating. In fact, the foods you eat can influence a number of factors that can lead to heart disease, including blood pressure, triglycerides, inflammation, and cholesterol levels “According to Dr. Bipeenchandra Bhamre, Consultant Cardiac Surgeon at Mumbai’s Sir H. N. Reliance Foundation Hospital and Research Centre.
Dr. Bhamre suggests seven foods to eat to improve your heart health.
- Green leafy vegetables
Spinach and kale are the best leafy green vegetables due to their high vitamin, mineral, and antioxidant content. They are especially high in Vitamin K, which promotes healthy blood clotting and protects your arteries. Furthermore, they contain significant amounts of dietary nitrates, which aid in the reduction of blood pressure, the reduction of arterial stiffness, and the promotion of the functionality of the cells lining blood vessels. Increased consumption of leafy green vegetables was linked to a 16% reduction in the incidence of heart disease. A high intake of leafy green vegetables was linked to a significant reduction in the risk of coronary heart disease.
- wholesome grains
Whole grains help with immunity. An additional 1 or 2 servings of whole grains per day reduces risk by 10% to 20%. Consuming a diet high in plant-based foods, whole grains, low-fat dairy products, and salt within acceptable ranges can help to prevent and treat hypertension. Before purchasing whole grains, thoroughly read the ingredient list. Choose products with phrases like “whole grain” or “whole wheat” and avoid products with phrases like “wheat flour” or “multigrain.”
- berries
Strawberries, blueberries, blackberries, and raspberries contain essential nutrients that are beneficial to heart health. Berries are high in antioxidants like anthocyanins, which protect against oxidative stress and inflammation, both of which contribute to the development of heart disease. Many risk factors for heart disease can be reduced by eating a lot of berries.
Berries can be a delicious low-calorie snack or a filling dessert. Try incorporating a variety of berries into your diet to reap the benefits of each type’s unique health benefits.
- Fatty fish and fish oil
Most fish available in local markets contain omega-3 fatty acids, which have been shown to be beneficial to heart health. The omega-3 fatty acids found in fatty fish may have a preventive effect on heart disease, as well as arrhythmias and CVD events. Fish consumption has been linked to a lower risk of mortality, depression, and cardiovascular disease.
If you don’t eat a lot of seafood, taking fish oil is an alternative way to get your recommended daily intake of omega-3 fatty acids. This fish oil supplement lowers blood pressure, improves vascular function, and lowers triglycerides. Other alternatives to fish oil include krill oil and algal oil.
- Seeds
Seeds are high in omega-3 fatty acids and fibre. These omega-3 fatty acids are extremely beneficial to the cardiovascular system. Many risk factors for heart disease, such as inflammation, blood pressure, cholesterol, and triglycerides, can be reduced by including these seeds in your diet. Furthermore, flaxseed promotes healthy blood pressure while also controlling cholesterol levels.
“More research is revealing a stronger link between nutrition and heart disease. Your diet influences almost every aspect of heart health, including blood pressure, inflammation, cholesterol, and triglycerides. When consumed as part of a balanced, nutrient-rich diet, these heart-healthy foods can help keep your heart healthy and lower your risk of heart disease “Dr. Bhamre concludes
