Smart Heart Nutrition
By Nmami Agarwal
February is recognized as a Heart Disease Awareness Month and with increased awareness of heart disease, we as a county and world can help prevent heart disease- also known as cardiovascular disease. Also, we would take this point in the limelight that, heart disease is not something that just happens to older adults. It’s even happens to young aged adults more often.
Heart disease and the health conditions leading to it can hamper anyone at any stage of the life. Moreover, increased cases of obesity and high blood pressure amongst young group of society are putting themselves at a risk for heart disease in their earlier phase of life. Considerably majority of people have at least one of the top three risk factors of heart disease which includes high cholesterol, high blood pressure, and smoking. However, a healthy diet plays a foremost role in good heart health positively impacting the risk of heart disease. In fact, certain foods can influence the risk factor of heart disease. Scroll down to unveil those foods!
- Berries: Berries have a diverse amalgamation of abundant of polyphenols, and plant base compounds increasing the levels of nitric oxide which in turn helps in relaxing blood vessels and lowering blood pressure. Also, berries are the rich source of antioxidants such as anthocyanins- aids in protecting against inflammation and oxidative stress which contributes to the formation of heart disease.
- Green Leafy: Green leafy vegetables reduce the risk of developing heart disease by an average of four per cent. Leafy greens such as spinach, lettuce, kale and cabbage are not just low in calories but are also high in fiber content and deliver essential vitamins and minerals for heart health. Also, they are high in vitamin K- vital for preventing blood clotting and one recent study claims that lack of vitamin K might affect the actual heart structure, causing a risk of heart disease in later stage of in life.
- Fatty Fish: Fatty fishes like tuna and salmon is a great source of heart nutrition called omega-3 fatty acids and protein. People having heart disease or are at the risk of developing it, are often recommended to increase the intake of omega-3s by including fish because it helps in lowering the risk of abnormal heartbeats and slowing down the growth of arteries’ plaque.
- Avocados: Avocados are the yummiest way to give boost to your heart health. Avo are deliciously loaded with hearty monounsaturated fats that also includes oleic acid- the same fat giving olive oil some of its many perquisites. Nonetheless, avocados have good content of potassium which is an essential mineral helping in lowering the blood pressure levels and the risk of heart stroke. A recent review found that “avocados may help fight metabolic syndrome, a dangerous cluster conditions that often leads to heart disease.”
- Whole Grains: Whole grains are the healthiest choice over processed and refined grains because they are rich in antioxidants, phytosterols and phytoestrogens- all these nutrients help in protecting against heart disease. Furthermore, they’re high in fiber- another crucial nutrient for a good heart health. In a well known study, group of people who ate a high-fiber diet had forty per cent lower risk of heart disease than people who ate on a low-fiber diet. Oats and barley are the two best bets in whole grains- especially high in soluble fiber helping in lowering bad cholesterol.
Over to you
So, this heart disease awareness month make a step forward to have a heart foods and also aware the people around by on the same by sharing this blog. Also, do make sure to include the suggested foods in your diet for a healthy heart.
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