These days of fast-paced food and lifestyle, healthy eating seemed to be a thing of the past. According to the Center for Diseases Control and Prevention, approximately 610,000 people in the United States die of heart disease every year, that is about 1 in every 4 deaths. The kind of food you eat is directly involved in developing the risk factors that contribute to various heart diseases. In short, diet plays a crucial role in the development and prevention of cardiovascular disease. Diet is one of the essential things that you can change which will impact all other cardiovascular risk factors. With the right food choices, you will be able to keep your heart in a tip-top shape.
Watermelon helps satisfy your sweet tooth without the calories that come in other sugary foods like cakes and ice cream. This fruit is a low-calorie treat, comes in a high fiber content, and an excellent source of antioxidants. Additionally, Watermelon is a good source of Lycopene, which has been linked to a lower risk of heart illnesses and cancer. Watermelon also supplies citrulline, which helps improve the health of your blood vessels. Finally, this also rich in Vitamins C and A, as well as, magnesium and potassium.
Berries are full of heart-healthy phytonutrients, antioxidants, and soluble fiber. Stock up on blackberries, raspberries, blueberries, strawberries, acai berries, or cranberries. These berries are low-cal and packed full of vitamin C. Eating berries on a daily basis can help keep the cells that line your blood vessels healthy. The cells that line blood vessels are called endothelial cells. These cells are responsible for controlling blood pressure, keep blood from clotting and perform other important functions to help keep your heart healthy. You can eat them raw or put them in your favorite smoothies.
These are small but extremely powerful seeds. Flaxseeds are packed with soluble fiber. They expand multiple times inside the stomach making them a great way to help curb your hunger too. These powerful seeds can help reduce your cholesterol and help safeguard you from heart disease.
Make your day energy filled and healthy by starting your morning right. Consume a bowl of creamy oatmeal which is an excellent choice for those are following a strict diet. Try to reach for steel cut oats and skip the packaged oatmeal. Packaged oatmeal often contains sugar.
Oatmeal is rich in fiber and complex carbohydrate to give your body time to digest and make you feel full for many hours. It also stabilizes insulin levels, lowers your cholesterol, reduces blood pressure, and helps prevent diabetes. Consuming oats on a regular basis can help cleanse your arteries and reduce your chances of developing heart disease.
Chia Seeds have been used for thousands of years, and the Mayans and Aztecs have utilized them. They are known to contain a high amount of Omega-3 and fiber. It is proven to help balance the blood sugar and stabilize your blood pressure. These seeds contain a natural protein which helps convert them to sustainable energy. Chia seeds also contain minerals like calcium, iron, zinc, and magnesium. Simply add them to your smoothies, puddings, yogurt, oatmeal, and some of your favorite recipes.
Instead of your favorite ice cream, grab a cup of yogurt instead for a sweet and savory treat. This healthier option does not clog your arteries and comes with numerous health benefits. Yogurt is good in protecting you against gum disease, which can increase your risk of heart problems. While you are at it, choose low-fat yogurt to which is rich in powerful antioxidants, fiber, vitamins, and probiotics that are good for digestion and overall health. Do check yogurt labels to make sure you aren’t picking up yogurt that is packed full of sugar.
Leafy Green Vegetables
Add a variety of leafy green vegetables to your shopping list. Leafy green veggies are a natural healthy food that is low-calorie and packed full of nutrients. Consuming leafy green vegetables high in Vitamin K1 during adolescence can help decrease your odds of developing heart disease. The following vegetables contain Vitamin K1: cabbage, spinach, iceberg lettuce, kale, turnip greens, chard, mustard green, Brussel sprouts, broccoli, parsley, green leaf lettuce, and cauliflower.
Tomatoes contain a good amount of heart-healthy vitamin C and rich in lycopene. In addition, tomatoes are also an excellent source of vitamin A, potassium, and fiber-filled. Lycopene and all these vitamins work together to prevent various diseases.
This fruit is not only rich in taste but also rich in vitamins and nutrients that will help protect your heart. This superfood is rich in monounsaturated fats and a great source of potassium, a mineral also known for helping control the blood pressure. In addition, it is also rich in vitamin C, fiber, and Carotenoids. Carotenoids have been associated with decreased risk of death due to heart diseases. Start adding more avocado to your diet today.
Regularly serving salmon will help keep your heart in a good shape and your heart pumping without difficulties. Numerous studies have proven that eating each regularly is associated with as much as 30 percent less risk of developing coronary heart problems. Cold water fish, including salmon, contain omega 3-fats, which helps lower the number of harmful lipids in the body. Omega-3s also lower blood pressure and slightly improve irregular heart rhythms, it also helps reduce inflammation in the body. If you don’t like salmon, try tuna, mackerel, trout, or herring.
There are many other healthy foods that you can incorporate into your diet to help you overcome or prevent heart problems. Strategizing your food choices will help you in a lot of ways to help protect your heart.