Heart diseases have been on the rise in the recent past. More and more people are being diagnosed with cardiovascular diseases. Although some can be treated, some are diagnosed at a late stage. Some people have lost their live to these diseases. The good news is you can prevent these diseases but doing a bit of change in the way you live your life. Just by putting a twist in your diet, you will keep your heart in check and prevent these conditions from attacking your precious heart. According to research, there are foods that can help you have a strong heart that is not easily attacked by these diseases. Such foods include:
- Chocolate (dark)
I have to start with this one as it is my favorite. If you are like me, even the thought of chocolate makes you crave for it. I actually feel like having some right now. You don’t have to feel guilty for this. According to a recent study, dark chocolate improves blood flow in individuals who take about 20 grams of it in a day. It also prevents high blood pressure and hypertension. As you can see, chocolate is not only sweet, but also comes with some awesome benefits. Amazing, right? Take some dark chocolate today. However, ensure not to take it with tea or milk as these two prevents the absorption of dark chocolate’s polyphenols, which are responsible for heart benefits. The benefits are thus neutralized, not benefitting you at all.
- Whole Grains
Whole grains are rich in fiber, which has been shown to lower cholesterol levels, hence decreasing heart disease probability. Whole grains are also rich in antioxidants, minerals and vitamins present in both the bran and the germ. These ingredients have been shown to efficiently work together to prevent the development of any heart disease. By just replacing the refined grains with the whole grains, we add ourselves a lot of benefits to our health. Interesting enough is that these are readily available foods in our homes. Ensure to utilize them.
- Omega 3 Fatty Acids
Omega 3 fatty acids have been shown to provide a myriad of benefits. Among these benefits, there is the ability to prevent certain coronary illnesses. Regular consumption of foods rich in omega 3 fatty acids will help you a long way as far as heart diseases prevention is anything to go by. Such food includes fish such as salmon and sardines. According to a study, regular consumption of fatty fish causes positive effects on the heart in a few weeks by reducing episodes of arrhythmia. This condition has been known to cause sudden death. These fatty acids also help in improving brain performance such as boosting memory. Double benefits all the way.
- Green Vegetables and Some Fruits
According to research, daily portion of fruits and vegetables reduces the risk of coronary diseases by about 4 percent. Now, that should give you some motivation to continue taking these delicious veggies and fruits as often as you can. Actually, why not make it everyday? Broccoli for example, reduces the risk of coronary ailments by reducing bad cholesterol in the body. Legumes on the other hand, are known to reduce this risk, due to their abundance in nutrients such as folate, potassium and magnesium. Beans, lentils, cabbage and such are great in this. They are easily affordable, as you can even grow them in your backyard.
Nuts provide monounsaturated fats that help reduce bad cholesterol levels. A portion of these nuts per day can reduce the occurrence of coronary diseases by 30 percent. With their sweet taste, these nuts can be eaten as an alternative for snacks, which more often than not are full of sugar and bad fats. They will help in keeping your weight in check, among other numerous benefits. Such nuts include macadamias, almonds and walnuts.
In an era where a lot of diseases have emerged, it is important to control the ones that you have control over. Most of these illnesses are caused by leading the wrong lifestyle. If we could just change a few of the things we have been doing, we can make a lot of difference in our lives, with respect to our health. This will help us lead happier, healthier lives than we are currently doing. Include the above mentioned food in your diet to keep heart diseases at bay. Don’t forget to exercise regularly as this also will help in preventing heart diseases. Also take enough water throughout the day. You will be surprised by how your health will greatly improve.
David Gomes completed his M.S as a Professional degree in California institute of Technology. He is Health and Wellness Expert. He loves to write on a variety of topics such as joint health, weight loss, beauty and skin care for blogs and online publications sites, also loves latest technology, gadgets fashion and style. David also takes pleasure in riding bikes, likes to eat, especially the fresh veggies and organic food.You can connect with his on twitter