Current lifestyle choices have made our most important organ vulnerable. Our heart is at the center of an attack with sedentary lifestyles, so that these days heart diseases account for more than a third of global deaths. As heart problems affect people as young as they are in their twenties, the numbers are only increasing.
A major factor that affects our heart is the food we eat. One might think that the food we eat affects our stomach the most but even a person's risk of heart diseases can be gauged from the kind of diet he takes. In fact, certain foods may well affect the health of one's heart, blood pressure, cholesterol levels, and inflammation. All these problems in turn become risk factors for heart diseases.
Heart health: what to eat and what not to eat
The lifestyle and diet you choose definitely serves as a protective shield against heart disease. However, the more important the diet is to know, the better it should be taken for the heart, it is equally important to know the foods that one should avoid. When it comes to diet for a healthy heart, it is a two-way process. By improving the diet, you can reduce your cholesterol levels, blood pressure and blood sugar. All these will actually reduce the risk of heart diseases. Not only this, you can also protect yourself from obesity which will improve the functioning of your heart as well as your blood vessels.
Foods to avoid for a heart healthy diet
Some of the foods to be avoided for a healthy heart are:
Researchers have found low-fat dairy for low blood pressure. However, dairy can sometimes be caused by bad cholesterol levels and experts suggest dairy products should either be avoided or consumed with caution.
Added sugars such as table sugar or syrup have also been associated with an increased risk of coronary heart disease and stroke. Therefore, it is advisable to avoid sugar and sweet drinks such as soda, food drinks, energy drinks, etc. in processed foods.
Foods rich in saturated fat and trans-fat also increase the risk of heart disease. Foods high in trans-fat and saturated fat are crackers, donuts, fried foods, baked goods, non-dairy creamers, microwave popcorn, and more.
Red meat such as pork, lamb and beef also contain high amounts of cholesterol and saturated fat which increases the risk for your heart. Therefore, it is advisable to consume it in moderation.
Some say that even a minimal intake of alcohol can help reduce the risk of heart diseases, but uncontrolled consumption can not only increase risk to the heart, but can also increase liver and cancer, so avoid There are other reasons for this, then consume it.
Foods to maximize your heart health
A balanced diet is important for a healthy heart. Some foods that may be part of your diet include:
Legumes have been found to reduce the risk of coronary heart disease. Consuming legumes can help reduce weight, lower cholesterol levels, and even lower blood pressure. So beans like chickpeas, chickpeas, soybeans, peas, lentils and peanuts can be included in the diet.
Potassium is a valuable mineral that the body needs against any heart disease. It relaxes blood vessel walls, reduces blood pressure and balances the effects of salt by helping the body excrete sodium through urine. However, experts still suggest consumption only moderately. Some foods rich in potassium include banana, sweet potato, avocado, spinach etc.
Omega 3 fatty acids reduce blood vessel damage by reducing the amount of inflammation in the body because they are unsaturated fats. They reduce abnormal heartbeat, triglycerides levels and blood pressure as well as slow plaque formation in the arteries. Fatty fish, walnuts, flaxseeds, kidney beans, etc. are some examples of omega 3 fatty acids.
Dietary fiber also reduces the risk of heart diseases. Soluble fiber low-density lipoprotein, or "bad" cholesterol, reduces blood pressure and inflammation levels. Dietary fiber that includes all types of grains, oats, oatmeal, raspberries, blueberries, raisins, lentils, apples with skin, etc. reduces overall calories.
Green leafy vegetables that increase folic acid, vitamin B6 and vitamin B12 in your diet reduce the risk of developing heart disease.
Black tea or green tea without sugar, dairy or sweeteners has been used to improve your heart health and to maintain safe levels of cholesterol as well as triglycerides.
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