Deaths resulting from heart diseases account for almost one-third of all the deaths across the globe. While genetic predispositions play a part in heart diseases, diet cannot be ignored as well. in fact, some foods influence your cholesterol levels, etc. negatively, thereby increasing your risks of heart diseases. As such, you have to incorporate heart-healthy foods into your diet. Some of these foods are:
Leafy green vegetables
Leafy green vegetables contain a lot of minerals, vitamins and antioxidants which protects the arteries and boost proper blood clotting. They also have high amounts of dietary nitrates, which help reduce blood pressure and enhance the function of the blood cells. Studies have shown that there is a connection between reduced risks of heart diseases and leafy greens. You can get to learn more about healthy fruits and vegetables delivery companies in the UK by reading reviews about the companies on Britainreviews.co.uk. You will get to know what are the best fruits and vegetables to buy, different ways to enjoy those fruits and vegetables as well as where to buy them from.
Whole grains are grains that have the three important parts of a grain complete: bran, germ and endosperm. Examples of whole grains are brown rice, quinoa, buckwheat, barley, rye, oats, etc. Whole grains are high in fibre content which reduces the bad cholesterol in the blood and turn, reduce the risks of heart diseases. However, ensure you purchase real whole grains when shopping in the grocery store.
Another good food for a healthy heart is berries. Berries of all kinds, either strawberries, blackberries, raspberries, blueberries, contain a lot of important nutrients that improve heart health. For instance, berries have high levels of anthocyanins, which protects the heart from inflammation and stress. Berries also reduce bad cholesterol, control blood pressure and improve blood clotting. You can make different berry dishes if you love versatility in food.
A lot of people tend to shun fats, but not all fats are bad. Some fats are good for you, like the type gotten from fatty fishes like sardines, tuna, mackerel, etc. For instance, a study showed that people who ate fatty fish thrice a week had reduced diastolic blood pressure. Another study shows that the less you eat fish, the more you increase your risk factor of having heart diseases, such as obesity or high blood pressure. To combat the lack of seafood, you can opt for fish oil supplements or omega-3 supplements.
Walnuts have high levels of fibre and micronutrients. Eating some walnuts, according to research, protects you from heart diseases. For example, a study shows that walnuts reduce bad cholesterol in your blood and oxidative stress. As much as possible, try to incorporate walnuts in your meals.
Beans have resistant starch which helps improve your heart health by reducing the cholesterol and triglycerides in the blood. Beans help to reduce some risk factors of heart diseases. For instance, eating good amounts of beans and other legumes have been linked to a decrease in blood pressure and inflammation. However, if you have digestion issues with beans, you should be careful with eating them. You can opt for other heart-healthy foods or look for a cooking method that helps tone down the amount of gas in beans.