In this modern era, people always tend to neglect their health. The rapid advancements in the field of technology, commerce, science, have made everything easy and possible for us. A heart lies at the center of the circulatory system of our body. Therefore, the question of diet for healthy heart comes into existence. We get so involved in the materialistic things that unknowingly shift our focus from health. For our day to day activities, we not only need a fresh mind but also a healthy body.
Our bodies are different so are our needs. We do not get enough time to invest in ourselves but all we can do is to follow a healthy diet. The heart can be considered as one of the most important internal organs.
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Why is diet for healthy heart important?
The heart can be labeled in our bodies’ engine room. It pumps blood which carries oxygen and other vital nutrients to all the organs of our via blood vessels. Survival is not possible in the absence of a heart( or an, artificial heart).
Why diet for healthy heart is important for individual?
Besides proper exercise, eating healthy is the key to a fit and fine body. A balanced diet with the proper blend of nutrients and vitamins would help to manage high blood pressure, high cholesterol, and would also limit the risk of a heart attack. Millions of people across the world lose their lives due to heart disease or a heart attack each year. Health is wealth and neglecting our health is a grave mistake. By eating the right blend of every essential nutrient, we can avoid heart disease or at least lower a certain percentage of risks.
Diet for Healthy Heart
Nutrients that help us to keep our heart healthy:-
- Omega 3 fatty aids– These acids are obtained from food because our bodies are not able to produce these acids naturally. They help in producing different hormones which mainly control clotting of the blood, the contractions, and relaxations of the muscles present in the artery walls, and inflammation. Food such as salmon, tuna, mackerel, walnuts, flaxseeds, green leafy vegetables, and vegetable oils are great sources of omega 3.
2. Fiber– A diet which provides complete fiber does not only keeps us full and satisfied but also lowers cholesterol, blood pressure, and controls blood sugar level. Whole grains, fruits, vegetables, nuts, and seeds are rich in fiber.
3. Monounsaturated Fats: These fats are far better and healthier than saturated fats. Moreover, they also promote cell health and are natural having components of Vitamin E which in turn, is an important antioxidant. It is found in fruits like avocadoes, various nuts, seeds, peanut butter, olive, oil, and canola oil.
4. Potassium– This is a very important mineral as it helps in managing high blood pressure levels. It finely manages the blood pressure alike, regulates the effect of sodium. Moreover, it helps in the relaxation of the blood vessels. Bananas, potatoes, tomatoes, and avocadoes are a variety of potassium.
5. Folic acids– Various studies have shown that reduced-fatal effectively reduces the risk of heart attacks. It helps in maintaining the level of the amino acid homocysteine. Foods that are rich in folic acids are citrus fruits like oranges, dark leaflets such as broccoli, various grains, and beans. Supplements are also easily available in the market but natural sources are preferably better.
Some fruits are extremely important for heart health:
- Various kinds of berries such as strawberry, blueberry, blackberry, and raspberries. These berries are rich in antioxidants and nutrients.
● Cucumbers: They are full of antioxidants.
● Apples: An apple a day keeps doctors away indeed is a true proverb. This fruit controls high blood pressure effectively.
● Banana: It is a perfect fruit that provides all the essentials such as Vitamin B6, Vitamin c, fiber, potassium, and magnesium.
● Peaches: It provides us with Beta-carotene which reduces the risk of heart disease or even a stroke. It also has fiber, potassium, and Vitamin C, Vitamin E, and Vitamin k.
● Oranges: The fruit provides us with flavonoids that have strong anti-inflammatory and antioxidant powers.
● Apricots: They are packed with Vitamin A, Vitamin C, Vitamin E, Vitamin K, and lots of fibers along with a dose of antioxidants
Vegetables do play an inherent role in keeping our heart healthy:
● Leafy greens like Kale, spinach, and collard greens.
● Bell peppers
Milk products are very rich in potassium. A variety of cheese such as Feta, Goat, and cottage cheese are ideal. Reduced-fat milk and yogurt are preferred to people with high cholesterol levels. Some researches have shown that a person having up to seven eggs a week does not increase any heart disease and could prevent strokes.
We all know, that today around 60% of people are dying due to major heart strokes, not leaving any age group. A proper diet for healthy heart is necessary to remain free from various heart diseases. Major heart coronary diseases even resolved can leave multiple side effects in our body. The utmost important factor is family.
So taking all this into account, it’s high time that now we should consider following a diet for healthy heart which will, in turn, rescue us from the upcoming injuries and illness. We should frequently visit doctors, create a good routine, follow a staple diet, and practice yoga. Nevertheless, we all should always follow certain steps not only to keep our hearts fit but also to rest ourselves.
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