Did you know that heart disease is the number one cause of all deaths in the United States? Did you also know that the main cause of these heart disease-related deaths comes from the diet and stress? Well, we are not going to talk about stress today, even though it is strongly related to the food we eat. We are going to give some reasons why you need to always invest on heart-friendly foods and consume them in your everyday diet in order to prevent as much as you can heart diseases.
The good news is, when it comes to the food, we now know enough ways to prevent any kind of cardiovascular disease. But, what you need to all do is to learn how to stick by these rules and never neglect them. Since its clear enough that a healthy eating is the most important part for a healthy life, we should all start and show a little more respect to this part of our lives and really invest in our body’s health.
What does a heart-friendly food mean?
Eating a heart-friendly food means you eat the type of food that has the ability to keep your heart at its best. The type of food that contains little fat, or else said; healthy, unsaturated fats. Also, the type of foods that contain fibers. In general, plenty of fruits and vegetables that help the heart be in the best shape possible. Try to limit as much as you can salt and trans fats.
Below, fin the most heart-friendly foods that should always be part of your daily food intake.
The reason why this ocean-going fish is our first choice is because it is rich in omega-3 fatty acids. These types of fats have anti-clotting effect by keeping your blood normally flow. Also, omega-3 fatty acids are able to lower triglycerides which are a type of fat that makes the heart not properly function.
If you’re thriving for the fully benefits of salmon, the recommended amount servings is two to three servings a week. In lack of salmon, try to replace it with sardines or mackerel which both are super heart-friendly fishes as well.
Getting at least 5 ounces of nuts a day may significantly cut your risk of heart disease in half. The best nuts are walnuts. They contain a lot of good fats that makes them perfect for keeping your heart’s work in track. When using nuts as your main source of fats, your “bad” cholesterol level drops and on the other hand, the “good” cholesterol level rises. The best nuts you can consume are walnuts, almonds, pistachios, macadamia nuts and peanuts.
Chocolate is made from cacao. It is rich in flavanols that help lower our blood pressure and prevent our risk for clots in half. Also, cacao contains some of the most powerful antioxidants which keep our “bad” cholesterol levels low. When choosing a dark chocolate to not only get the flavor but also the heart-related benefits, try to purchase the ones that contain at least 60%- 70% of cocoa. Only by choosing the ones with this percentage of cocoa, you get to have the benefits and also, you get less sugar. Many studies have shown that people who daily consume dark chocolate, have significantly lower risks for fatal heart attacks and stokes.
Soy products, including soy milk and also tofu, are a great ways to include proteins in your diet without having to take the unhealthy fats and cholesterols that other protein-like foods might contain. It contains high levels of polyunsaturated fats, fibers and minerals. Soy products can potentially reduce your blood pressure and also, it decreases the level of “bad” cholesterol.