Know the top Quality Foods for Heart Health
A healthy heart is very essential to your overall health. The heart is an organ and a significant muscle. It is the source of life and provides oxygen to the human body. It acts as a pump to supply the human body with blood by regulating blood flow and pressure.
In the United States America, the leading cause of death is heart disease. Heart disease is responsible for 40% of deaths among people aged 65 to 74. Heart disease causes more than $ 300 billion in losses to the government every year.
It can pump up to 1,800 gallons of blood through its arteries, and when stretched, it can go over 60,000 miles. These are truly shocking facts about the beautiful work that our hearts do for us every day. As we get older, our hearts will compensate with age. Working harder to absorb blood through the narrowed blood vessels when you are younger than now will offset the formation of arterial plaque.
This extra work for the heart can have serious health effects. For example, it can increase blood pressure. However, doing this will make us more prone to heart disease and other diseases. Some foods are beneficial for heart health. We must eat good food to protect this precious organ so that it can have its maximum effect.
Heart-healthy foods: Some very healthy foods can be included in your diet to protect your heart health. Always try to eat whole foods and try to avoid processed foods. When shopping in a grocery store, the best rule of thumb is to shop outside of the aisles. These are areas with fresh produce, meat and seafood. The store’s inner gallery contains all canned and processed foods.
Berries: Berries are very healthy for the heart. This is especially true of blueberries. Dark blue fruits contain antioxidants called “anthocyanins”, which are very helpful for the cardiovascular system. Also, blueberries also contain vitamin C and fibre.
Cayenne Pepper: This powerful spice contains capsaicin. Because of its many health benefits, it has been called the “King of Herbs”. It is a source of vitamin A. Cayenne pepper is right for your heart because it can increase blood flow. Increased blood flow can help keep your blood pressure regular, protecting your heart from damage. Some studies that have been conducted show that cayenne can also lower cholesterol levels and reduce inflammation. Inflammation is very dangerous because it can build up arterial plaque. You can use chilli as a seasoning in many dishes.
Oats: Oats are a nutritious and delicious way to start the day. They are rich in fibre, vitamins and minerals. They are also highest in omega-3 fatty acids. Oats have been shown to reduce bad cholesterol or low-density lipoprotein (LDL) levels and help keep the arteries of the heart open. A healthy breakfast can be a bowl of hot cereal, blueberries, or bananas. Always try to eat a variety of steel-cut oats on instant oats as they have a higher fibre content.
Spinach: Spinach is the most nutritious of all green vegetables and known for its heart health. Spinach is rich in vitamins and minerals, including folic acid, nitrate, calcium and potassium. More importantly, it contains CoQ10, which is essential for the heart and muscles of the body. Spinach is one of the only two plants that actually contains coenzyme Q10.
Omega-3 Fatty Acids: Omega-3 fatty acids is very essential for heart health. There is a lot of debate about the importance of fruits and vegetables for overall health. Omega-3 fatty acids play a vital role in heart health. They are a type of polyunsaturated fat that can help lower triglycerides and lower blood pressure. They help increase the level of good cholesterol called HDL and have anti-inflammatory effects.
Some of the best sources come from cold-water fish, such as salmon and tuna. There are also vegetable oils rich in omega-3 fatty acids, such as flaxseed and canola oil. You should take 2-3 servings of cold-water fish every week to improve heart health. Salmon: In many ways, this is an ideal fish. Fatty fish such as salmon will help boost your immune system through all of its heart-healthy functions.
Obviously, heart health is essential. You have many choices in terms of diet and nutrition. By choosing wisely and eating nutritious and heart-friendly foods, you can reduce your risk of heart disease. Remember, when you start to change your diet or lifestyle, you should always see a doctor, especially if you are taking prescription of any drugs or are suffering from any illness or discomfort.