Heart attacks and failure has been one of the major cause of death in the world today. This is due to unhealthy lifestyles. These are some foods you may consume if you want to avoid heart-related ailments.
1. Leafy Green Vegetables
Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants. In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting. They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels.
2. Beans: Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. According to some animal studies, resistant starch can improve heart health by decreasing blood levels of triglycerides and cholesterol.
3. Tomatoes: Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties.
Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease. Low blood levels of lycopene are linked to an increased risk of heart attack and stroke.
4. Almonds: Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They’re also a good source of heart-healthy monounsaturated fats and fibre, two important nutrients that can help protect against heart disease. The study suggests that eating almonds can have a powerful effect on your cholesterol levels, too.
5. Oranges: Despite their high acidic nature, oranges are the major fruits for anybody who is trying to maintain and keep a well functioning, healthy heart. This is due to its cholesterol-fighting fibre pectin, and also the amount of potassium it contains which it uses to control the body blood pressure, as well as lower high ones.
6. Garlic: Garlic is one spice that has an application in a myriad of various health issues, and as such, it can be used to take care of the heart, as well as improve it considerably. This is due to the allicin in it, which helps lower the body cholesterol.
7. Dark chocolate: Dark chocolate is a rare example of a food that tastes amazing and is good for you (in moderation).
Scientists now believe that dark chocolate has protective benefits against atherosclerosis, which is when plaque builds up inside the arteries, increasing the risk of heart attack and stroke.
Dark chocolate seems to prevent two of the mechanisms implicated in atherosclerosis. Stiffness of the arteries and white blood cell adhesion, which is when white blood cells stick to the walls of blood vessels.
8. Coffee: Also in the “almost too good to be true” camp is coffee. One recent study found that regularly drinking coffee was linked with a decreased risk of developing heart failure and stroke.
However, it is important to bear in mind that this study, which used machine learning to assess data from the Framingham Heart Study can only observe an association between factors, and cannot conclusively identify cause and effect.
9. Fish high in omega-3s: Fish is a strong source of heart-helping omega-3 fatty acids and protein but it is low in saturated fat. People who have heart disease, or are at risk of developing it, are often recommended to increase their intake of omega-3s by eating fish; this is because they lower the risk of abnormal heartbeats and slow the growth of plaque in the arteries.
According to the American Heart Association (AHA), we should eat a 3.5-ounce serving of fatty fish — such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna at least twice per week.
Source of reference:(www.healthline.com and http://www.medicalnewstoday.com)