According to World Health Organisation (WHO) fact, cardiovascular diseases (CVDs) remains the number one killer globally and out of 17.9 million premature death in a year, 37% accounts for CVDs. The major cause of this high mortality is linked to our lifestyle and eating habits.
We can change our habits such as quitting alcoholism and smoking, doing regular physical activities can help in reducing the probability of heart failure by some degree however, the key lies in the eating habits.
We have always known that some food may help in reducing the risk of heart and certain vascular disorders however it’s very difficult to change the eating patterns in favor of health.
Best Foods for Heart
Some of the best food which may help in reducing the risk of CVDs are illustrated along with benefits of its favourable constituents.
Green and Leafy Vegetables
Fresh vegetables are rich in vitamins and minerals which regulated the functioning of vital organs such as the heart. It is also loaded with antioxidants which reduces the toxicity from our body and regulates proper organ health.
Some vegetables are also rich in vitamin K which helps in blood clotting and vascular health and prevents many vascular-related disorders.
Several studies have found out that regular consumption of green vegetables helps in reducing heart diseases by 16%.
Green vegetables are rich sources of fibre that modulated the metabolism and maintains the proper hygiene for gastrointestinal and renal organs which moderates the production and absorption of varieties of enzymes which may help in preventing heart diseases and several other disorders.
Berries are a rich source of vitamin C and fibre and lack fats which makes them an ideal food to prevent heart and vascular disorders. It is also rich in antioxidants like anthocyanin which prevents inflammation and protects from vascular disorders.
The rich vitamin C content in berries like blueberries, raspberries, strawberries, and blackberries prevents to be effective immunity boosters that prevent several viral, bacterial, and fungal infections and provides a faster wound healing process.
Researches have cited the effect of berries extracts in lowering bad cholesterol (LDL) which regulates blood pressure and prevent any vascular diseases.
Berries are rich in fiber which makes them the perfect ingredient against metabolic syndromes. People with metabolic syndrome shows reduced symptoms of disorders after consumption of berries and their extracts.
Unlike other fruits, avocado is loaded with mono-saturated fats and low in carbohydrates which makes it the best fruit for heart patients. It can be consumed in the form of fruit, salads, and smoothies.
Avocado helps in reducing the important markers of high blood pressure and LDL ‘Bad Cholesterol’. This prevents the case of high blood pressure and has a reduced chance of any vascular diseases.
Moreover, the mono-saturated fats present in avocado helps in maintaining the HDL ‘Good Cholesterol’ levels within the range.
In addition to all these, avocado is rich in potassium, fibre, and antioxidants which helps in preventing any metabolic disorders and toxicity caused by the oxidation process.
We always run behind the fancy stuff such as polished and processed food grain without knowing the very important fact that polishing and processing reduces a significant amount of nutrients from the grain. We should prefer whole grain to the polished and processed one.
Whole grain is rich in fibre compared to processed grain and helps in reducing blood pressure and bad cholesterol hence reduces the risk of heart diseases.
Several studies have found out that the daily intake of whole grains such as oats, rye, quinoa, barley, buckwheat, brown rice may help in reducing the blood pressure and risk of health diseases by almost 25%.
There are varieties of products available in the market claiming whole-grain products however some words like multigrain may not provide the conformity of whole grain.
Fatty fish are a rich source of omega-3 fatty acids which help in lowering blood sugar, reducing the risk of heart diseases, and preventing diabetes. Some of the fatty fish are salmon tuna and mackerel.
The prolonged consumption of fatty fish may help in reducing the triglyceride level, the total cholesterol level, and blood sugar markers. The total cholesterol markers are associated with vascular diseases while blood sugar is linked with diabetes.
If you are afraid of mercury, then you can prefer the small fishes like sardines which have an extremely low probability of toxins bioaccumulation.
In case people are unable to access seafood either due to unavailability or seafood allergy, individuals can choose for fish oil supplements available in the market.
Nuts and Seeds
Nuts and seeds are rich in essential vitamins, minerals, fats, and antioxidants which have multiple benefits across varieties of disorders. It helps in reducing the symptoms of high blood pressure and vascular diseases.
The daily servings of nuts and seeds may help in reducing the bad cholesterol (LDL), stress and inflammation. This helps in reducing the risk of several vascular diseases.
The nuts and seeds are loaded with omega-3 fatty acids which help in the function of heart diseases and reducing the risk of heart failure.
Some people may have allergies to tree nuts however seeds may act as good supplements of omega-3 rich snacks.
Legumes and lentils are a rich source of fibre, protein, and antioxidants which have positive effects on heart health and health in general.
Daily consumption of beans, chickpeas, lentils, peas helps in lowering the low-density lipoprotein (LDL) or the bad cholesterol which is a key factor behind heart failure and several vascular diseases.
Eating beans also helps in reducing high blood pressure and vascular inflammation which causes heart failure in extreme cases.
Dark chocolate is rich in antioxidants like flavonoids which help in reducing heart diseases and removing from products of oxidation.
Studies have shown that people who consumed dark chocolate often have less risk of artery calcification which is the major source of vascular diseases and heart failure.
Chocolates also contain cocoa butter which may have detrimental to heart health. Other properties such as high sugar and calories make it a less preferable diet against heart diseases.
Regular consumption of green tea helps in the reduction of low-density lipoproteins by some degree which is the major cause of artery blockage and heart failure. However, there isn’t any specific guidance regarding the amount of consumption on daily basis to prevent this mishap.
Green tea may also be linked with reducing the risk of high blood pressure which makes the heart work excessively and prevent any heart failure.
It has antioxidants that help in reducing the oxidants from the body and it helps in improving the metabolism and prevents any metabolism syndrome.
Amino acids such as homocysteine are linked with heart-related symptoms. Regular consumption of asparagus, which is a natural source of folate, helps in reducing this amino acid in our body and turn protects against heart diseases.
Neither food nor physical activities alone can prevent the heart and other vascular diseases however, the perfect harmony between the two can help in minimizing the risk by a greater degree. The food illustrates above definitely going to help in reducing the risk moreover little doctors’ advice regarding food items may help avoid any fatality caused by heart failure.