Heart disease would be the leading cause for the death nowadays. Diet plays a major role in treating heart disease. Protect your heart by preparing the foods good for your heart. You should give proper attention to the kind of food you are eating daily. You can include the below mentioned fruits, vegetable, nuts and whole grains to prepare recipes for a healthy heart.
#1 Brussel Sprouts
Brussel Sprouts helps to reduce the inflammation in the cardiovascular system. It is necessary for proper functioning of the blood vessels. The fiber content in brussels supports the digestion process. Steamed Brussels sprouts have the cholesterol lowering ability. It also cures inflammation related health issues. Glucosinolate indole 3-carbinol (I3C) is a potent anti-inflammatory and it operates on a genetic level. It helps prevent inflammatory response at initial stages. Chronic inflammation can cause heart diseases. Brussels sprouts is also a good solution for type 2 diabetes and irritable bowel syndrome. It contains high quantity of vitamin C that reduces heart disease and cancer.
Salmon fish, tuna, and lake trout contains high amount of omega-3 fatty acids. Fish is a good source of lean protein because of it richness in omega-3 fatty acids. The docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) composition helps in preventing blood clots, reducing the problems of irregular heartbeat, stabilizing the blood pressure, and lowering the risk of heart failure. Taking fish oil supplements as equally positive outcomes as that of eating fish. Omega-3 fatty acids reduces the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decreases triglycerides. Eating at least two servings of fish per week is necessary for the people with heart disease.
#3 Whole Grains
Phytoestrogen, phytosterols and antioxidants in whole grains prevents coronary disease. In a research it has been found that people who are consuming high fiber diet had a low risk of heart disease than others. You need to consume the food rich in soluble fibers, which would help in the digestion of fat. You can find the soluble fibers in barley, beans, and citrus fruits.
Whole grains have dietary fibres which makes it a healthy food for heart. It reduces the risk of heart disease, like stroke, by 20-30%. It results in healthier blood pressure levels, improvement in cholesterol levels and better flow in the carotid arteries. It also helps in weight maintenance and reduces the risks type 2 diabetes. Dietary fibres makes you feel full, thus leading to lower intake of calories. This helps you balance you diet chart. Whole grains contain Vitamin B, iron, magnesium and selenium which are essential for various biological functions and to build a stronger immune system.
Beans are heart healthy foods because they are a good source of soluble fibres. These fibres bind cholesterol in the digestive system and excrete it out of the body before it enters circulation. Thus, the decrease in cholesterol level reduces the risks of heart disease. Beans increases elasticity in blood vessels, thus lowering elevated blood pressure. Beans also contain phytochemicals like polyphenols, terpenoids and anthocyanin which reduces inflammation and oxidative stress that can cause heart disease. The rich fibre content of beans lower the levels of sugar release into the blood, thus maintaining the insulin production levels. Beans has the Vitamin B component, folate which reduces the levels of amino acid homocysteine, which otherwise damage the walls of blood vessels. Beans also contain other minerals essential for a healthy heart namely, niacin, magnesium, zinc and potassium.
Eat two cups of cooked beans daily to reduce the level of cholesterol and consuming it regularly will bring more health benefits for you. The soluble fibre, and flavanoids present in the beans may prevent you from heart attack.
Cauliflower is rich in antioxidants, fibre and allicin which helps to reduce the level of cholesterol. This will reduce the risk of heart attacks. Cauliflower is rich in Vitamin C which helps boost the immune system and prevent unwanted inflammatory response. Cauliflower also comprises of indole-3-carbinol (I3C) that helps fight inflammation at genetic level stopping recurrence of diseases that happen because of inflammation. Inflammation can cause heart disease, like strokes, on increasing blood pressure levels and obstructing nutrient transportation across the blood. The omega-3 fatty acid present in cauliflower helps in easy flow of blood through the circulatory system and prevent blood vessel damage. Cauliflower contains sulforaphane that maintains blood pressure levels and keeps the kidneys healthy. It also strenghtens the cells in endothelium on the inner linings of the arteries that can fight heart disease.
Flavanoids in oranges will reduce the inflammation in the arteries. The fruit prevent the oxidation of cholesterol. Otherwise it would results in stroke or heart attack. Oranges reduce the levels of bad cholesterol in your bodies. Hesperidin, an antioxidant in orange will improve the functions of the blood vessels. It will also reduce the blood pressure. Oranges are rich in phytochemicals and antioxidants. It is rich in potassium and electrolyte mineral which are responsible for the proper functioning of the heart. Excess of fat cells can damage cells resulting in oxidative stress. This, along with inflammation, can cause heart stroke.
Nuts contain the essential vitamins, minerals and monounsaturated fat and these are essential for your heart. You have to consume the nuts at least three days a week to protect yourself from heart disease.
Nuts reduces the bad cholesterol levels called low-density lipoprotein (LDL). LDL develops plaque in the blood vessels. Eating nuts also lowers inflammation levels that could cause heart disease. Nuts are rich in I-arginine that improves the health of artery walls by increasing its flexibility. It also reducing the chances of blood clots.These are also rich in Vitamin E that also prevent the development of plaque in the arteries. The fibre content in nuts makes you full causing you to eat less. It also prevents type 2 diabetes. The omega-3 fatty acids in nuts helps to balance blood pressure levels.
Eating small amount of flavanol rich dark chocolates are good for your heart. It will boost the immune systems as well as it reduces the inflammations. The flavanol, Epicatechin present in the dark chocolates are necessary for the normal functioning of the blood vessels. It will also reduce the risk of high blood pressure, dementia and type-2 diabetes. It is better eat dark chocolates than milk chocolates because of their richer composition of coco solids.
The polyphenols and anthocyanins in pomegranates will prevent plaques in arteries. High amount of anti-oxidants are present in pomegranates and it is necessary for the proper functioning of the heart. Pomegranates also help in easy blood flow.
#10 Green tea
Catechin and antioxidants rich green tea provides several health benefits. It reduces the blood clots and hypertension which would be the main cause for heart attack. Obese people are more likely to develop cardiovascular disease. By drinking green tea you will find it easy to reduce your weight. Green tea increases good cholesterol in your body. Drinking two cups of green tea could prevent you from heart disease.
Prevention is better than cure. If you are a heart patient then you have to follow a strict heart healthy diet and regular exercise for overall improvement of your health.