Although, deaths because of heart disease have dropped in recent years, it is still the Number 1 murderer of Americans. The excellent news is that we now have distinguished a ton about how to avoid cardiovascular diseases, which consist of both heart attacks and strokes.
It is clear that healthy eating and living like exercising more can bring a huge change. Some of the healthy foods that should be included in your diet are:
Salmon and other fatty fish such as mackerel and sardines are the big names of heart-healthy foods. That is because they contain a huge amount of omega-3 fatty acids, to lower the risk of arrhythmia i.e. irregular heart beat and atherosclerosis i.e. plaque build-up in the arteries and decrease triglycerides. The American Heart Association (AHA) suggests eating fish and if possible fatty fish at least two times a week. Omega-3 fatty acids are also obtainable as nutritional supplements.
Oatmeal contains high amount of soluble fiber, which can decrease cholesterol. It works like a sponge in the digestive tract and soaks up cholesterol so it’s reduced from the body and does not get absorbed into the bloodstream; it’s recommended to avoid instant oatmeal, which contains sugar, and heading as a substitute for old-fashioned or yet quick-cooking oats. Other whole grains such as pasta, bread and grits are even good for the heart as long as they still have the entire grain.
According to a research made in 2013 women aged 25 through 42 who ate more than three servings of blueberries and strawberries, not just blueberries, or strawberries but other kinds of berries as well a week had a 32 percent lower risk of heart attack as compared to those who ate less. The researchers of the study attributed the benefit of the compounds known as anthocyanins and flavonoids which are antioxidants that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their blue and red colors.
Soy foodstuffs, including soy milk and tofu, are a good way to put in protein to your diet with no cholesterol and unhealthy fats. Soy products contain high levels of polyunsaturated fats that are good for your health, vitamins, fiber, and minerals. What is more, soy can help reduce blood pressure in people who take a diet that’s high in refined carbohydrates. Compared with milk or other proteins, soya can actually lessen down LDL or BAD cholesterol.
It’s a good thing that Tomato consumption in the U.S. has been raising. Similar to potatoes, tomatoes are high in heart-healthy potassium. Along with that, they are a good source of the antioxidant lycopene. Lycopene is carotenoids that might be able to help get rid of BAD cholesterol, keep blood vessels open and lower heart attack risk. And because they are low in calories and in sugar, they do not detract from an already-healthy diet. They are excellent for the body in a number of ways.