Heart diseases account for around one-third of all deaths globally, according to studies. Your diet plays a vital role in you being healthy and avoiding diseases with heart disease. A healthy diet and lifestyle are key to having a healthy body. One should avoid foods that can affect blood pressure and cholesterol as they can ultimately become the cause of somebody being affected with heart disease. Eating healthy will include a good quantity of fruits and vegetables.
Mentioned below are the top foods that will help prevent heart disease when included in your diet regularly.
1. Whole grains
They are rich in nutrients and should be a staple in the diet. Examples are brown rice, oats, barley, and whole wheat. Intake of whole grains helps diminish LDL cholesterol, which, in turn, helps reduce the risk of heart disease as they have a high amount of fiber.
The intake of asparagus helps reduce the amino acid homocysteine from increasing in the body. This amino acid in a huge amount is responsible for heart-related diseases. Hence, asparagus is one of the major foods that prevent heart disease.
Steamed broccoli prevents heart disease as according to studies, consuming steamed broccoli regularly helps in the reduction of cholesterol levels.
4. Green tea
Green tea helps in the lessening of cholesterol in the body. It is a favored drink for people who are at risk of heart diseases.
Varieties of fish like salmon, sardines, mackerel, and tuna contain a good amount of omega-3 fatty acids and research has shown that they are foods that prevent heart disease.
6. Fish oil
Fish oil is another option that, when taken habitually, can help to avert heart diseases. One can get their daily dose of omega-3 fatty acids through fish oil.
7. Green vegetables
Green leafy vegetables like spinach and collard greens have a good quantity of antioxidants, vitamins, and minerals. Hence, they should be consumed for better health. Magnesium is necessary to a certain quantity to maintain healthy heart rhythms. Spinach is a good source of dietary magnesium. They are low in fat and are very beneficial.
8. Dark chocolate
According to many studies and researches, dark chocolate consumption protects the body from atherosclerosis, which is a condition that causes white blood cell adhesion and stiffness of arteries, resulting in heart attacks. Hence, dark chocolate is among the foods that prevent heart disease.
Tomatoes contain potassium, vitamin C, choline, and fiber. All of these nutrients are helpful for the heart.
Nuts constitute protein, fiber, vitamins, antioxidants, and minerals. They are beneficial for health to a large extent. Examples are hazelnuts, almonds, and pistachios. Walnuts have an extra benefit as they contain omega-3 fatty acids.
As one grows older, the diet should be controlled so that they remain healthy and reduce the risks of heart disease and other diseases. To prevent heart diseases, one must choose foods that help prevent heart disease. Such foods should have saturated fat, sodium, magnesium. Sweetened beverages should be reduced and red meat should be avoided too. Following a healthy meal with the abovementioned foods included in your diet will help prevent heart diseases.