Can eating a specific diet reduce the chance of having a heart attack? This is a question many people ask. This is especially true if the family has a history of heart disease.
Fortunately, the answer is yes. And that’s good news. Especially considering that cardiovascular disease is the largest female murderer, with one in three dying each year.
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But eating a healthy heart diet isn’t just about eating a healthy diet, says cardiovascular and thoracic surgeon Dr. David Grainer. She knows — It’s also about eating all the right foods to keep your heart functioning as it is supposed to. So what exactly are the foods that make your diet healthy for your heart?
What should I eat to have a good diet for my heart?
Even if your diet isn’t right, making changes to your diet now can have a positive impact on your health.
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Eating a diet full of fruits, vegetables, fish, whole grains, lean protein sources, dietary fiber and foods rich in omega 3 fatty acids provides a solid foundation for heart protection.
Include these heart-healthy foods in your diet plan to keep your heart happy and healthy.
Foods rich in omega 3
Fish such as salmon (wild, uncultured), tuna, sardines, anchovy, and mackerel are rich sources of omega 3. “We know that EPA and DHA, which are foods rich in omega 3, can reduce inflammation and lower blood pressure,” said Dr. Priya Khorana, who holds a PhD. In nutrition education at Columbia University, She knows
Another source of omega 3 is α-linolenic acid. Vegetable oils, nuts (walnuts and almonds), flaxseed oil, flaxseed oil are rich in ALA.
Gruener states that it is important to increase the frequency of omega 3 fatty acids, as this unsaturated fat can lower triglyceride levels.
Berry
Colorful seasonal berries are filled with heart-healthy phytonutrients and water-soluble fiber. Corana recommends trying blueberries, strawberries, cranberries and raspberries rather than serials and yogurt.
oatmeal
If you want to start your morning with a healthy diet, Korana offers plain raw oatmeal (steel-cut oats) that reduces cholesterol. You can add some berries and almonds for a healthier breakfast.
Red, yellow and orange vegetables
Brightly colored vegetables such as carrots, sweet potatoes, red peppers and acorn pumpkins are rich in carotenoids, dietary fiber and vitamins.
Avocado & Avocado Oil
There are good reasons for avocados to appear in many diets. Avocado contains one unsaturated fat that helps reduce blood cholesterol and reduce arteriosclerosis.
Asparagus
Mom seems to have been right when she was told to eat asparagus. According to Corana, this vegetable is heart-healthy because it is rich in beta-carotene, folic acid, fiber and other nutrients that help protect the heart.
Tomato
Bright red tomatoes provide lycopene, vitamin C, and beta-carotene to help reduce the risk of heart disease.
Citrus fruit
Fruits such as oranges and grapefruits are high in flavonoids and vitamin C, which play a role in protecting the heart. “Flavonoids are said to reduce the risk of ischemic stroke, and vitamin C is said to reduce the risk of heart disease,” says Khorana.
nuts
You shouldn’t worry about the fat content of a handful of nuts. Eating powerful snacks such as pistachios, walnuts, and almonds can provide a heart-friendly dietary fiber. It also contains Vitamin E, which helps lower bad cholesterol.
What food should I avoid?
To have a good diet for the heart, Greuner says, you need to know what each food contains. Therefore, it is advisable to avoid foods high in cholesterol and saturated fat, such as butter, yogurt and sausages / bacon. Other foods that reduce or eliminate healthy diets include processed meats, highly refined (high sugar) carbohydrates, and sugar soda. Gruener also suggests keeping away from salt to keep sodium levels low.
So now that you know what to eat (and avoid), try to include heart-healthy foods in your diet as often as possible. If there is anything you can do to reduce cardiovascular disease, it is better to do it. ..
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