Fighting Heart Disease By Eating Healthy
Taking care of your heart doesn’t need age. No one is too young or too old to take care of their health. Fighting heart disease might be difficult if you have bad eating habits. Other unhealthy habits are considered as the factors why there are people who suffer from heart disease. It includes improper diet, lack of exercise, or even stress eating which can lead to heart failure. Statistically, the age-adjusted death rate attributable to cardiovascular disease (CVD), based on 2017 data, is 219.4 per 100,000. On average, someone dies of CVD every 37 seconds in the U.S. There are 2,353 deaths from CVD each day, based on 2017 data. It is alarming, right?
Fighting heart disease is somewhat expanding your lifespan. Diet plays a vital role in achieving a healthy heart and can lower the risk of heart diseases. Some foods that can increase the symptoms of blood pressure and increase cholesterol inflammation are examples of the risk factors for people who experience heart diseases. Although you know some foods that may increase the risk of heart disease, I know that it is also a challenge for you to change your eating habits. However, if you are aware of what foods you need to consume and restrict, you can be sure to be on your journey towards a healthy lifestyle – a happy and healthy heart.
Here are foods that you need to consider to achieve a healthy and happy heart:
Green and Leafy Vegetables
Spinach, horseradish, and other leafy vegetables are high in vitamins, minerals, and antioxidants. Vitamin K and nitrates are said to be present in all green leafy vegetables. These vitamins aid to lower blood pressure and improve the function of your artery. Studies show that a higher intake of leafy greens is connected with a lower risk of heart disease.
Various study claims that including more whole grains in your diet can benefit your heart health. Barley, brown rice, buckwheat, millet, oatmeal, and popcorn are some whole grain foods that are packed with nutrients.
It includes protein, fiber, B vitamins, antioxidants, and trace minerals that are shown to reduce the risk of heart disease, diabetes (type 2), obesity, and some forms of cancer.
Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly healthier omega-3 fatty acids than any other common nut. This nutrient contributes and gives health benefits to everyone. Some studies also emphasize that walnut can aid to reduce cholesterol and blood pressure and may be related to lower the risk of heart disease.
Garlic doesn’t really have a good taste especially when you consume it in a raw form. However, it is a matter of fact that it has been used as a natural remedy to treat a variety of ailments. I remember when my sister was having a disease called tuberculosis and she lost her appetite that leads to unintentional weight loss. To address what she experienced, she consumed 2-3 pieces of garlic every day and that makes her lighten the weight of burden she carries.
In recent years, researchers confirmed that garlic may also help improve your heart rate. It has the compound called allicin, which is believed to have a multitude of therapeutic effects.
Green tea has a lot of health benefits. It is rich in polyphenols and catechins and has been linked with lower cholesterol, triglycerides, and blood pressure.
Aside from the fact that it can help to increase the fat burning ability of the body and improve insulin sensitivity, the antioxidants that are present in green tea such as polyphenols and catechins can prevent the damage of your cell and reduce inflammation that protects the health of your heart.
Aside from the foods you need to intake, you should also…
Control What You Eat
Putting a small amount of what you want to eat might reduce heart complications. Too much on your plate can lead you to eat more calories than you need. It is important that you consider keeping a track of the number of servings you eat. You can have a small serving of rice or a piece of chicken. This will help you to be disciplined in what you eat.
This is not about restricting what you want to eat, but it is about trying to reduce the portion of what you consume. If you suffer from other diseases like diabetes, it is important for you to reduce eating foods that are high in sugar. What I am saying is that you need to cut off your food intake to prevent any risk and you might able to fight heart disease.