Heart disease is one of the leading causes of deaths around the world, accounting for one-third of all these deaths. There are things that increase the risk of having a heart attack that you cannot prevent. Aging is one of them. However, in most cases, heart attack is preventable.
Changing your lifestyle is a good way to reduce the chances of a heart attack. You can start by changing the food you eat. Your dietary change will not only help protect your heart, but it could also lower blood pressure, cholesterol and sugar level, and inflammation.
Choose the best foods for heart health starting now and eliminate the ones that could increase the risks.
Green leafy vegetables
You need to include them as part of your regular diet. Spinach and kale are among the best options as they are known for having high vitamins and mineral content.
These vegetables are also filled with antioxidants that will help cleanse the body. Vitamin K is also a nutrient found in these leafy vegetables which help promote proper blood clothing.
Dietary nitrates are also available, and they help reduce the risk of blood pressure and improving the function of the cells in lining the blood vessels.
Among the best whole grains are brown rice, rye, barley, buckwheat and quinoa. They are high in fiber when compared with refined grains.
They help reduce the risk of having a heart disease and high blood pressure. When purchasing grains in the market, you need to ensure that you select one with whole grains on the label.
All types of berries that you know such as strawberries and blackberries are packed with nutrients that are crucial in having a healthy heart. Berries are rich in antioxidants which protect the inflammation of the heart.
If possible, you need to eat the fresh fruits. You can have a berry beverage provided that it is made from pure berries.
Avoid berry flavors in processed food. Even commercial strawberry juice should also be avoided as it is filled with unhealthy sugar.
Fats are generally bad for your heart. However, there are good fats that your body needs, and avocados are a great source.
You need to eat foods that are rich in monounsaturated fats as they are linked to lower cholesterol levels and decrease risks of heart disease.
These nuts are a great source of fiber, magnesium and copper. A few servings of walnuts would be useful in protecting you against heart disease.
A regular intake of walnuts could reduce the bad cholesterol in your body by up to 16%. Inflammation could also be significantly reduced.
Apart from selecting which food to eat, you also need to be cautious with the type of food to avoid. If possible, you need to reduce your meat intake given its high cholesterol content. You also need to stop smoking and drinking.
Anyone is at risk of a heart attack, but you can reduce the chances if you change your lifestyle now.