Heart disease remains the leading cause of death for both women and men. There are some foods to avoid in order not to experience a heart attack. However, food is not the only way to prevent this serious condition.
Along with the consumption of healthy food, rich in heart-healthy ingredients, you should practice regular exercise.
When it comes to food, here is a list of ingredients that you should include in your heart-healthy diet:
1. Salmon
Salmon offers a lot of nutrition, and it is loaded with omega-3 fatty acids and many other healthy fats. This high omega-3 content reduces the risk of arrhythmia and atherosclerosis.
2. Oatmeal
Oatmeal is celebrated for its countless benefits for heart health. It is rich in soluble fiber, an important type of fiber that reduces the level of cholesterol. This fiber acts like a sponge in the digestive tract because it soaks the cholesterol as it enters the stomach. In this way, oatmeal prevents the absorption of cholesterol in the bloodstream.
However, make sure you do not eat instant oatmeal because it is high in sugar but take some quick cooking instead.
3. Watermelon
This delicious fruit is low in calories, and it will keep you satiated for longer. It is packed with fiber and important antioxidants that protect your heart. Also, it’s lycopene in watermelon that gives it its red color and lowers your risk of heart disease and cancer.
4. Blueberries
Blueberry is just another fruit that you should include in your heart-healthy diet. Other berries also provide many benefits for your heart. A recent study has shown that women between the age of 25 and 42 should have at least three servings of berries per week in order to reduce the risk of heart attack by 32%.
5. Avocados
Avocados abound with monounsaturated fats and potassium. Monounsaturated fats and this particular mineral are important for controlling blood pressure. So, enrich your diet with avocados because they are packed with vitamin C, fiber, and carotenoids. All of these nutrients play an important role in reducing the risk of cardiovascular diseases.
6. Yogurt
When you crave some savory or sweet food, take yogurt. Make sure it is not just any yogurt but a low-fat one that will protect your heart and won’t clog your arteries. Yogurt also protects the gums which can play a significant role in the heart disease risk.
If you follow a heart-healthy diet, you will prevent many types of diseases. Also, you will reduce the death rates due to stroke and heart attack.
Source Drexel Medicine |Health Essentials | Web MD | Voyage Healthcare
