One of the biggest causes of death throughout the world is heart disease. Coronary heart diseases are usually due to an unhealthy lifestyle that is more and more promoted in the present day. Fast food, eating many fats and sweets, all pumped with sugar and calories and not doing physical exercises take their toll when it comes to your wellbeing. Heart diseases begin with high cholesterol caused by food filled with saturated fats. If you want to avoid getting a disease then you should eat healthier and focus on the foods that increase the immunity and improve your blood flow.
Food for a Healthy Heart
Consuming fish such as sardines, mackerel, tuna and salmon will provide the necessary amount of omega-3 fatty acids that decrease the triglycerides and raise the HDL levels. Fish oil also tends to improve the elasticity of blood vessels and also make the blood thinner, preventing blood clots from forming.
Olive oil also contains omega-3 fatty acids and is recommended in cooking but also in salads. It can be accompanied by corn, soy or safflower oils which are rich in omega-6 fatty acids. All these types of oils maintain low LDL cholesterol.
Fruit and vegetables such as sweet potatoes, green leafy vegetables, squash, pumpkin, carrots, onions and garlic should be eaten in high amounts since they are important sources of folate, lowering the levels of homocysteine, an amino acid found in the blood that is connected to heart disease.
Additionally, you should search for avocados, dark green vegetables and wholegrain products as they contain vitamin E, a vitamin that protects the body from “bad” cholesterol. Wholegrain products such as bread, cereals and pasta are recommended for heart disease and also for those who are prone to diabetes, since they lower the blood sugar levels.
Drinking a glass of wine per day is actually indicated, especially if it’s red. Red wine is said to have antioxidants and also to increase the amount of “good” cholesterol. However, if you drink more than one glass the blood pressure rises along with the risk of getting a heart disease.
Other Recommendations for Keeping Your Heart Healthy
When you reach a certain age your body has slower reactions and it cannot restore the balance after a heavy meal. That is why it is advised to avoid fried food, especially fast food and also to remove the poultry skin, even though it is very crispy and looks delicious. It has a high amount of fats and it is actually the unhealthiest part of fried chicken.
You should also buy only low fat or non-fat dairy products and increase the amount of vegetables and fruits. As mentioned before, oily fish contributes greatly to your health and you should eat it at least once per week.
An important factor that causes heart disease is salt. A high sodium intake daily raises the blood pressure therefore increasing the risk of a heart disease. You should pick only low sodium foods and also stop adding salt if it is not necessary.
In conclusion, if you want to keep your heart healthy, you need to choose the right types of food that lower the blood pressure and clean the blood vessels. It is also advised not to drink more than two glasses of alcohol per day and decrease the amount of salt in your meals.