Cardiovascular health plays a major role in fitness and health. Good dietary habits and lifestyle have a major impact on the health of the heart and avoid the risk of any related diseases. Certain potent foods may positively influence in maintaining blood pressure, triglycerides and cholesterol levels. All three are the major influencers of heart diseases.
Ideally, a diet should be rich in fibre (soluble and insoluble), vitamins, minerals and antioxidants. Also, saturated fats should be limited in one’s diet and so it is advisable to have low-fat dairy products and avoid red meat, processed foods rich in transfat.
1) Green Leafy vegetables
Vegetables such as spinach and kale are known to provide a good amount of vitamins, minerals and antioxidants.
The role of antioxidants and vitamin K is to help protect the arteries and promote blood clots. Also, they are high in nitrates, shown to reduce blood pressure, and decrease the stiffness of arteries. Many accountable studies have shown that vegetable consumption is linked to reducing the risk of heart diseases.
2) Whole Grains or Cereals
Nutrient-rich parts being the germ, endosperm and bran of whole grains offer micronutrients and fibre. For instance, whole wheat, oats, barley, and buckwheat etc. It is suggested to have a serving of at least 3 grains for results associated with lower cholesterol and systolic blood pressure.
3) Berries
The presence of anthocyanin is known to protect against oxidative stress and inflammation. Analysis of many studies have shown that eating strawberries, and blueberries are associated with the reduction in LDL (bad cholesterol) and blood pressure.
4) Avocados
They are high in monounsaturated fats, rich in potassium, essential to heart health and help lower blood pressure and avoids the risk of metabolic syndrome.
5) Fatty Fish and Fish Oil
Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega 3 fatty acids and its intake over the long term is linked to lower cholesterol, triglycerides, blood sugar and systolic pressure of blood.
6) Walnuts
Good source of omega 3 fatty acids and nutrients like magnesium, copper and manganese which decreases oxidative stress.
7) Seeds
Adding seeds to your diet is a great way to improve heart health. Astray are rich in arginine amino acid which helps reduce blood pressure and cholesterol levels under control.
8) Garlic
It is used as a natural remedy to treat many ailments due to the presence of allicin and it helps prevent strokes.
To sum up, heart health can be improved by simply improving your eating habits and including certain foods as mentioned above which are packed with essential micronutrients and antioxidants. It is equally important to be physically active, exercise and maintain a good lifestyle in addition to dietary management.