coltonsmith |
Date sent: 2020/07/05 10:30:06
One-third of death worldwide is associated with one form of heart disease or another. Diet plays a significant role in heart health and can affect your organs positively or negatively. Some foods we consume can increase or reduce the risk of heart disease. To be on the safe side of the divide, you need to eat healthily.
The cardiovascular centers in Maryland have further details on the foods you should consume to have a healthy heart.
This article looks at some foods that improve your heart health. Here are some of them:
Whole grains
Whole grains are nutritious and have numerous health benefits for your heart and other parts of the body. Whole grains include foods like buckwheat, brown rice, rye, barley, and quinoa. They are different from refined grains, which are rich in bad cholesterol. Adding whole grains to your diet reduces the chances of having heart disease. When purchasing whole grains, read the composition of the food. If the ingredient label reads "whole wheat" or "whole grain," you should buy them.
Avocados
This isn't the first time you'll be reading about the components of avocados. They have numerous nutritional benefits, one of which is that they contain monosaturated fats, which reduces cholesterol levels. A study looked at the effects of consuming cholesterol-lowering diets among overweight people. The group of 45 people was split into two. The part that consumed avocados had reduced harmful cholesterol levels, one of the causes of heart disease. They are also a rich source of potassium, which is healthy for heart health. One avocado contains 975 milligrams of potassium, 28 of what your body needs in a day.
Walnut
Walnut is rich in fiber, copper, magnesium, and manganese. Incorporating a reasonable amount of walnuts in your diet can help protect you against heart disease. Nuts tend to reduce harmful cholesterol levels in the blood by 16%. Several pieces of research draw a connection between a healthy heart and the consumption of walnuts. This should be enough reason to purchase it and incorporate it into your diet.
Tomatoes
Tomatoes are rich in lycopene, a plant that contains antioxidant properties. Antioxidants are known to neutralize harmful radicals and preventing inflammation, which is one of the highest contributors to heart disease. The lower the lycopene level in your blood, the higher the risk of stroke and heart attack. A review carried out among 25 people showed that people who consumed lycopene-rich foods were at lower risk of having a stroke and other heart-related diseases. Higher levels of HDL helps to remove excess cholesterol from the arteries to keep your heart healthy.
Fish oil
Fatty fish like sardines, mackerel, and tuna contain omega-3 fatty acids, which positively impact the heart. A study carried out among 324 people showed that eating salmon three times a week for eight weeks reduced the diastolic blood pressure. Even if you don't love seafood, fish oil is a viable option because it is rich in omega-3 fatty acids. Popular alternatives for fish oil are krill oil and alga oil.
Seeds
Hemp seeds, flaxseeds, and chia seeds contain heart-healthy nutrients, including omega-3 fatty acids and fiber. Several studies have shown that these seeds improve heart health and reduce risk factors like blood pressure, inflammation, and cholesterol levels. Hemp seeds, for instance, contain amino acid, and arginine which reduces most kinds of inflammation. Flaxseed also keeps cholesterol and blood pressure under control.
If you live in Maryland and its environs, a visit to a cardiovascular center in Maryland will significantly benefit you. Develop the habit of visiting a heart health expert regularly to keep your health in check. A nutritionist could also draft a daily food time table to keep you alert all day long.
|
