Good foods for the heart
Heart disease is the leading cause of death worldwide, claiming about 17.9 million lives each year. With so many people losing their lives due to this condition, it is important to stay vigilant when it comes to taking care of your heart health.
One important factor that can improve or degrade your heart health is your diet. A healthy diet can keep you away from risk factors like high cholesterol and blood pressure. Here are some healthy foods which should be included in your diet, along with getting rid of junk food.
Whole grains
Swap refined grains in your diet – present in the form of white bread, white pasta etc. – for whole grains, and your heart will thank you. Whole grains are rich in fiber, vitamins, minerals and help keep your cholesterol levels and blood pressure in check.
Flaxseeds
Consuming a tablespoon of flaxseeds everyday can help maintain your blood pressure and prevent it from reaching alarming high levels that are risky for your health.
A study published in the National Library of Medicine, US, found that around four tablespoons of flaxseeds per day helped to significantly reduce a high blood pressure reading. According to research papers, alpha-linolenic acid found in flaxseeds might benefit people who have heart disease.
Nuts
Nuts are rich in unsaturated fats and low in saturated fats. This can help to keep your cholesterol in check, according to Heart UK. Nuts are also rich in fiber, which can help block some cholesterol from being absorbed into your bloodstream. Heart healthy nuts include almonds, peanuts, walnuts, hazelnuts and pecans.
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Soya foods
Soya foods, such as tofu, tempeh, edamame and soya milk are heart healthy foods and have a cholesterol-lowering effect. These contain low levels of saturated fat.
“Soya products are a good option for replacing foods which are high in saturated fat such as meat, full-fat cream and dairy products,” Heart UK states.
Beetroot juice
Beetroot juice has been shown to lower blood pressure and is good for your heart health. It is rich in nitrate (NO3) which has the potential to reduce high BP. According to research funded by the British Heart Foundation, a regular glass of beetroot juice can reduce signs of inflammation in blood vessels that are known to be increased in people with coronary heart disease.
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