More than 600,000 people die every year in the United States due to heart diseases.
Diet has an impact on your heart health. You might be knowing that some diseases increase the risk of heart disease. Some foods influence blood pressure, inflammations, cholesterol levels, triglycerides, and other risk factors for heart disease.
Top 10 Heart-Friendly Foods
Knowing the foods to limit and the foods to eat more is the best way to prevent heart diseases. Here are some heart-healthy foods that will help you prevent heart diseases.
The medicinal properties in garlic help improve heart health. Allicin which is responsible for the pungent odor in garlic has several therapeutic effects. It reduces high blood pressure, high cholesterol, and risk of blood clots.
Oranges contain vitamin C, which reduces risk factors for heart diseases. Citrus and other fruits that are rich in vitamin C help decrease cholesterol absorptions and oxidative stress while strengthening blood vessels.
Raw cocoa helps lower high cholesterol levels in the blood. Flavonoids in dark chocolate help reduce oxidative stress. Avoid eating chocolates that are rich in fatty acids and sugar, as they won’t help you at all.
The antioxidants in red wine help prevent oxidative stress, such as coronary artery disease, that causes a heart attack. It protects against cholesterol build-up and increases the level of good cholesterol. Moderate consumption of alcohol has protective effects.
Sardines, tuna, salmon, herring, and mackerel have a high level of omega 3. Omega 3 fatty acids help lower cholesterol levels and triglyceride levels and cure inflammations. It also reduces the risk of stroke.
People who eat legumes at least four times a week are less likely to develop heart diseases. Legumes such as pinto, garbanzo, and black beans are high in minerals and B Vitamins, which are essential in our bodies. Eating legumes help regulate our blood cholesterol levels.
Walnut, cashew nuts, nutmeg, and almond are rich in healthy fat fiber and proteins. Eating nuts reduces the risk of developing stroke and blood clots. Nuts also strengthen and improves the lining of the arteries. Eating nuts reduces the risk of a heart attack.
Avocados are rich in heart-friendly monounsaturated fats. Eating avocados lowers blood cholesterol levels. Other health benefits of eating avocados include a reduced risk of developing metabolic syndrome and decreased blood pressure that lowers the risk for stroke.
Eating one 200g of strawberries, raspberries, or blackberries reduces the risk of cardiovascular diseases by 15%. They are full of healthy soluble fiber and phytonutrients. The antioxidant properties of berries reduce cholestrol build-up in arteries, therefore, reducing the risk for stroke and cardiovascular diseases.
Curcumin has the potentials to prevent heart diseases, cancer, Alzheimer’s disease, and many more. It thwarts the clogging of arteries and the development of atherosclerosis by decreasing cholesterol levels. You can add turmeric when you are cooking your meal. Turmeric is one of the most used food flavors. You can also add turmeric in chicken soup broth and other soups.