Cardiovascular disease is the number one reason of deaths globally. The estimate is that more than 17.9 million lives are lost each year due to CVDs. Acute events like heart attacks and strokes are caused by blockage that prevents blood from flowing to the brain or heart. What’s worth noting in here is, most of them are premature deaths.
What are the possible factors that lead to CVDs?
An unhealthy diet, lack of physical activity, use of tobacco, excessive consumption of alcohol, high blood pressure, high cholesterol, diabetes, being obese or a family history of CVD- are the possible risk factors for developing a cardiovascular disease.
How can nutrition help in lessening the risk?
o combat diseases relating to the heart, leading a healthy lifestyle along with enough physical activity is important. The role of certain foods in that respect, can’t be stressed enough.
Read on to find out the top 6 heart-friendly foods for a better heart health.
- Salmon and other fatty fish:
They are indeed the superstars as they are rich in omega-3 fatty acids. Eating just two servings of fatty fish in a week can reduce the risk. Omega-3 decreases triglycerides, irregular heartbeat, lowers blood pressure and prevents blood clotting.
Oatmeal has soluble fibre, which helps in reducing Low Density Lipoprotein cholesterol (LDL) or the “bad” cholesterol. Kidney beans, apples and Brussel sprouts also have soluble fibre, which can reduce the absorption of cholesterol in the bloodstream.
Raspberries, blueberries, strawberries, blackberries and cranberries are high-flavonoids foods which decrease blood and promote heart health.
They are crammed with antioxidants and polyphenols, which provide protection against oxidative stress and inflammation that account for developing heart disease.
- Mixed Nuts & Seeds:
A handful of mixed nuts and seeds not only make for an amazing snack option, but are also heart healthy. Apart from being nutrient dense, they are rich in fiber, polyunsaturated fats and protein. Good fats in them can also help in reducing weight, another profound reason for heart diseases.
- Green Leafy Vegetables:
Leafy vegetables are a rich source of Vitamin K that protects the arteries. They also have good amounts of nitrates that reduce blood pressure and arterial stiffness. Include greens like spinach, kale, lettuce, bok choy, etc in your diet each day for a better heart functioning.
- Olive Oil:
Olive oil is packed with antioxidants and monounsaturated fatty acids, both of which play an important role in improving the heart health. By adding, just a little more than half a tablespoon of olive oil each day can reduce the risk of cardiovascular disease by 15%.
Protip: Include these top 6 heart-healthy foods along with some avocados, dark chocolates and green tea to maximize improvement.
Over to you:
The link between heart disease and diet is evidently strong enough. Everything that is a part of your plate, influences every aspect of your well-being. Befriend having ROYGBV i.e., red, orange, yellow, green, blue and violet- each day. Fresh fruits and vegetables play an important role in ensuring a good heart health, along with some physical activity every day. When in a battle with chronic diseases, mindfulness is invincible.