Our body is like a computer and the brain is the hard drive and processor. All the files and memory are stored here. Our heart is like a power supply in our body and without a power supply, nothing can work in our body system. Even without a power supply, our body does not turn on. When the power is turned off, it not only turns off the system but also begins to die. Our body needs to continue to supply for the proper function of the system. The heart helps to provide oxygen and blood throughout or body. If the heart will not function properly our body which works as a system will begin to die.
Thus it is imperative to feed a healthy diet so that our hearts can work. Following these nutritional strategies can reduce or eliminate certain risk factors such as lowering total and LDL cholesterol: lower blood pressure and blood sugar, triglycerides and loss of weight. Most diet plans state what you can’t eat, but more robust eating strategies focus on what you can eat.
1. Leafy Green Vegetables:
Leafy green vegetables like spinach, kale and collard green are the rich source of vitamins, minerals and antioxidants. These vegetables are a great source of vitamin k which helps to protect arteries and helps for proper blood clotting. These are also a great source of dietary nitrates, which help to reduce blood pressure decrease partial stiffness and improve the function of the cells which line the blood vessels. We should take spinach in our diet to take care of our hearts. Spinach is one of the good sources of dietary magnesium.
It has been found that in research regular drinking of coffee reduces the risk of heart disease- heart attack and stroke.
3. Fish high in omega
Some fatty fish like salmon, mackerel, sardines and tuna are rich sources of omega-3 fatty acids. Omega-3 fatty acids from the fish protect the risk of developing heart disease and arrhythmias. The study also showed that a longer period of having fatty fish can also reduce hypercholesterolemia, fasting blood sugar and systolic blood pressure, depression, and blood triglycerides.
4. Green Tea
It has been found that green tea is associated with a small reduction in cholesterol. One study found that green tea extract increased leptin levels and lowered LDL cholesterol levels after 6 weeks of the treatment with no significant changes in biochemical markers related to body weight. A study also found that consumption of green tea for 3 months reduces blood pressure, triglycerides (LDL), and total cholesterol.
5. Olive Oil
Olive oil is known for its wealth of antioxidants. It can reduce the risk of chronic disease. Olive oil has also monounsaturated fatty acids which help in improving heart problems. Olive oil is high in olive and antioxidant which helps to prevent and treating of hypertension.
In recent years it has conformed that medicinal property is beneficial for improving heart-related problems. Garlic can reduce the cholesterol level in the human body. Garlic extract can inhibit platelet buildup which may reduce the risk of blood clots and stroke.
Tomatoes are loaded with lycopene pigment which has antioxidant properties, it has also some nutrients that keep the heart healthy. Antioxidant neutralizes harmful radicals and prevents oxidative damage and inflammation. A low level of lycopene can increase the risk of heart attack and stroke. Tomatoes also have vitamin C, potassium, folate and choline which all are good for the heart.
8. Dark Chocolates
Dark chocolate contains flavanoids like oxidant which keeps the heart-healthy. Consuming chocolate may decrease the risk of coronary heart disease, stroke and diabetes. Chocolate can be negative for some diseases as it contains sugar and calories.
9. Whole Grains
Germ, endospore and bran are the parts of the whole grain that are rich in nutrients. Some common types of whole grains are oats, rye, barley, brown rice, buckwheat, and quinoa. Multiple studies have shown that whole grains in our diet can benefit heart health. diet-rich plant-based foods, whole grains, low-fat dairy products and sodium intake within normal limits can be effective in the prevention and management of hypertension.
Berries are filled with oxidants like polyphenols and anthocyanins and it helps to reduce heart disease. However, Berries are low in fat but it is rich in iron, folate, calcium, vitamin A and vitamin C. Berries are protective against oxidative stress, and inflammation, and control blood pressure, blood clotting and heart disease.
Disclaimer: All the content of this article is for information purposes only.