Foods You Should Add To Your Diet To Reduce The Risk Of Heart Diseases
food plays a key role in maintaining the health of the heart and preventing it from diseases, so it is recommended to eat foods that are beneficial for the heart and arteries and to avoid foods that can harm its health.
It is necessary to maintain the health of the heart to avoid serious diseases that can affect it, and this is by giving up harmful habits, such as smoking and eating unhealthy foods.
A healthy diet is always good for your body, but certain foods are always good for your heart.
1. Dark leafy greens
When it comes to dark leafy greens, you can focus on eating kale, spinach, and many other vegetables. Dark leafy green vegetables are a powerhouse of beneficial nutrients, including fiber, micronutrients, and bioactive plant compounds known as phytochemicals.
These nutrients are supposed to protect against cardiovascular disease through various mechanisms, including altering gene expression, regulating blood pressure, and reducing inflammation in the body.
Countless studies have shown the relationship between eating dark leafy green vegetables and a lower risk of cardiovascular disease.
2. Olive oil
Olive oil is associated with a reduced risk of cardiovascular disease and mortality in individuals at high risk of cardiovascular disease. Olive oil is also rich in healthy antioxidants, polyphenols, and vitamins, and is a good source of heart-healthy monounsaturated fats.
Studies have found that overweight and obese individuals who ate more avocados had the ability to significantly lower LDL cholesterol compared to overweight individuals.
Adding avocados to your daily diet may help lower bad cholesterol, as well as lower your risk of heart disease. Avocados contain healthy monounsaturated fats as well as potassium and magnesium, both of which help maintain healthy blood pressure.
Beans are a heart-healthy food as they are made up of fiber, minerals, a variety of vitamins, as well as phytochemicals. It improves heart disease risk by lowering cholesterol, blood pressure, and inflammation, and promoting a healthy digestive system.
Beans are a good source of soluble fiber, which acts as food for beneficial gut bacteria and promotes healthy gut flora, an important factor in overall heart health.
5. Whole grains
Whole grains contain high levels of fiber, and thus may help reduce the level of bad cholesterol in the body, which increases the risk of heart disease.
Eating foods made of whole grains helps reduce systolic blood pressure, and thus reduces the risk of stroke. Therefore, whole grains should be included in the diet, as they are among several foods that are beneficial for the heart and arteries.
6. Fatty fish
Fatty fish contains healthy fats important for cardiovascular health, also known as unsaturated fats. Omega-3 fatty acids contribute to reducing triglyceride levels and preventing heart disease risks.
Fatty fish, which are among the most important foods beneficial to the heart and arteries, are salmon, tuna, sardines, and mackerel, and therefore it is recommended to eat them regularly.
Salmon contains omega-3 fats that have been shown to significantly reduce the risk of sudden cardiac arrest and known coronary heart disease. These essential fats help reduce inflammation in the body.
There is a close link between eating nuts and maintaining a healthy heart, as they are rich in healthy fats, unsaturated fibers, and many vitamins and nutrients important for the heart and arteries.
Nuts also provide high levels of magnesium, which prevents the buildup of harmful cholesterol in the arteries, thus preventing them from clogging.
Legumes can reduce levels of bad cholesterol in the body, and they are rich in fiber, antioxidant polyphenols, and proteins, all of which are important for heart health.
It is recommended to eat legumes, which are one of several foods useful for the heart and arteries of various types, such as beans, chickpeas, peas, and lentils.
9. Dark Chocolate
Dark chocolate provides many benefits for heart health and prevents atherosclerosis caused by plaque buildup. Chocolate helps prevent white blood cells from sticking to the walls of blood vessels. But it is not recommended to eat a lot of dark chocolate because it contains high levels of calories and may cause weight gain.
Thanks to its anti-inflammatory properties, turmeric can help reduce damage to arterial walls, as inflammation has a direct effect on atherosclerosis.
Turmeric may also contribute to reducing fatty deposits in the blood vessels and reducing the chances of blockage. It is easy to add turmeric to the diet followed by adding it to various dishes, and turmeric tea or golden milk can be made.
11. Citrus fruits
Citrus fruits play an important role in promoting heart health because they contain vitamin C and flavonoids, which protect artery walls. It is recommended to eat all kinds of citrus, such as lemon, orange, or grapefruit. Fresh juices can also be made from these citrus fruits, but without adding sugar to them.