Heart disease is a growing concern in the world today. Eating right is a key component of lowering your risk of heart disease.
Food is directly involved in many of the risk factors for coronary heart disease. Paying attention to what you eat is one of the most important preventative measures you can take. Experts say that eating a heart-healthy diet can reduce your risk of heart disease or stroke by 80%. Some foods increase the risk of coronary heart disease, others may protect against it.
Here are some foods that are believed to help prevent heart disease and improve cardiovascular health.
1) Soy Protein
Soy Protein is inexpensive; this high-quality protein contains fiber, vitamins, and minerals — all the ingredients for a heart-healthy diet. Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular disease and keep your heart healthy and strong. In those with high cholesterol levels, the benefits of soy foods are due to their high levels of polyunsaturated fats, fiber, vitamins, and minerals.
2) Oily Fish
Oily fish such as mackerel, sardines, tuna and salmon is good source of omega-3 fatty acids. This type of fat has been shown to reduce triglycerides and increase HDL-cholesterol levels, improves blood vessel elasticity and thins the blood, making it less likely to clot and block blood flow.
3) Olive Oil
It reduces your risk of heart disease by lowering your LDL cholesterol levels. Use olive oil for cooking, or make a nice dip for whole grain bread by pouring a bit of olive oil in a tiny bowl and add a bit of balsamic vinegar and a sprinkle of oregano.
4) Green Vegetables
We all know that green vegetables are good for us, but they are also very powerful. Green vegetables are full of carotenoids and flavonoids that will help you achieve optimum vascular health.
5) Grape Juice and Red Wine
It contains flavonoids, which prevent platelets from sticking together. Grape juice is great source of potassium that helps control blood pressure and Red wine is also very important for heart, it contains 3 times more flavonoids than grape juice.
Avocados are Great source of folate and potassium, which helps control high blood pressure. Avacados are high in fat, but the fat is monounsaturated, which can help decrease triglycerides.
This is not a food but this is something we should never skimp on. Prefer H2O anytime to sodas as well as alcoholic beverages. Make certain to splash during slightest 8 eyeglasses of H2O bland for great health.
Also, very important to avoid saturated fat like the plague, basically eat whole non processed foods, no lab engineered fats like partially hydrogenated oils. Olive oil and canola oil are examples of unsaturated fats and are therefore ok to have.
By understanding how your food choices impact the health of your heart, you may be able to prevent or manage heart disease and high blood pressure.