Stroke, heart disease and other forms of cardio-vascular conditions are a leading cause of death and mortality in the world. According to the World Heart Federation, every year, around 17.3 million people die due to various types of cardio vascular diseases.
However, the good news is that most of these conditions can be prevented by incorporating some basic lifestyle changes in our day-to-day routine. These changes mainly includes a combination of some behavioral and food habit changes that can make a big change in the quality of your life and thereby decreasing your risk of developing any form of heart ailments.
The behavioral changes mainly include maintaining a healthy weight by engaging in regular physical activities and avoidance of smoking and other tobacco products. However, most important among all is the incorporation of a heart healthy diet consisting of a balanced combination of fruits and vegetables. This World Heart Day on September 29, 2012, know more about the best heart healthy foods that can prevent the occurrence of any cardio vascular conditions in humans.
Top Foods to Prevent Heart Diseases
Whole Grains for Heart Health: Whole grains are a rich source of dietary fiber which is very good for heart health. Refined grains, on the other hand, contain less fiber as they are processed in the mills to remove the bran and germ. Hence, it is extremely vital to have whole grains in one’s diet to avoid any kind of cardio-vascular ailments. According to the American Heart Association, the dietary fibers from the whole grains helps to reduce the blood cholesterol level thereby lowering the risk of heart disease in humans. Additionally, whole grains also give a feeling of fullness with lesser calories and therefore helps in weight management. Examples of whole grain products that are good for heart health are whole grain bread, ground flaxseed, oatmeal and whole grain pasta.
Almonds for Heart Health: Almonds have high levels of monosaturated fats that are associated with reduced occurrence of heart diseases. Apart from this, almonds also are a rich source of Vitamin E which has anti-oxidizing properties that lowers the level of cholesterol in the body. Moreover, the magnesium found in almonds improves the circulation of blood, oxygen and nutrients through the body and thereby reduces the risk of heart attacks.
Salmon for Heart Health: Salmon, a rich source of omega-3 fatty acids is very beneficial to prevent heart attacks. Apart from promoting heart health, salmon also promotes joint health and enhances the performance of the brain and the nervous system in the body. Additionally, it is also found to be beneficial in preventing certain forms of cancer.
Olive Oil for Heart Health: Olive oil is a rich in monounsaturated fatty acids which is a healthy dietary fiber. Hence, a diet comprising unsaturated fats instead of saturated fats and trans fats can help to lower the risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL – Bad cholesterol) levels. Besides, olive oil also contains polyphenols that act as antioxidants to keep your heart healthy.
Fruits and Vegetables: Consuming fruits and vegetables on a regular basis are a must to reduce the occurrence of cardio-vascular diseases. According to the American Heart Association, eating 4-5 cups of greens and fruits every day can assist to reduce the different types of heart ailments. Both fruits and vegetables are low in calorie and high in dietary fiber and thereby can help to prevent any form of cardio-vascular conditions.
Red Wine for Heart Health: Red wine is a rich source of polyphenols which is very good for heart health. However, ensure that the consumption level is mild to moderate. As per research, having around 5-7 ounces of red wine per day is sufficient to prevent the risk of cardio-vascular disease.
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