Published March 26, 2023, 4:03 p.m. by None
Embracing a healthy lifestyle at any age can prevent heart disease and lower your risk for a heart attack or stroke. You are never too old or too young to begin taking care of your heart. Your heart health is central to overall good health. It is responsible for pumping nutrient-rich blood throughout your body; it supplies oxygen while removing toxins and waste. As the center of your cardiovascular system, it is vitally responsible for just about everything that gives your body life, ranging from the transportation of oxygen to the success of your immune system.The cardiac diet is an eating plan that can help you minimize the impact of your diet on your heart health. The overall goal is to reduce sodium and fat intake. Too much sodium can increase your blood pressure, leading to hypertension. Hypertension is a major risk factor for heart attacks and other heart problems. Fat, on the other hand, can cause plaque to build up on your artery walls, also leading to heart disease. “Cardiac diet” is an unofficial term for a heart-healthy diet. It is an eating plan that emphasizes foods that promote heart health, such as vegetables and fruits, whole grains, lean poultry and oily fish like salmon and tuna that are high in omega-3 fatty acids. The diet also limits processed foods that are high in sugar, salt and unhealthy fats, because these increase the risk of heart disease.A 2019 review indicated that the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets have the most evidence for cardiovascular disease prevention. The following foods are beneficial for heart health:Fruits and vegetablesThe phrase “eat the rainbow” is a useful way for people to remember to consume a variety of different colored fruits and vegetables each day. The different types of antioxidants that plant foods contain can help protect the heart.Fruits and vegetables are also a good source of fiber, which is essential for heart health.People should try to focus on eating non-starchy vegetables and limiting the portion sizes of starchy vegetables, including potatoes and squash.Oily fishOily fish contains omega-3 fatty acids, which have anti-inflammatory properties and are good for the heart. Fish that are high in omega-3 fatty acids include: salmon mackerel herring lake trout sardines albacore tuna Whole grainsLimiting refined grains and opting for whole grains instead helps protect against cardiovascular disease.Whole grains contain more beneficial fiber than refined grains. People can include whole grain bread, pasta, and rice as part of a healthful diet.Olive oilMonounsaturated fatty acids are a mainstay of the Mediterranean diet, which has been shown to improve heart health and brain health, lower risk for breast cancer and increase longevity.LegumesNuts and seeds are good sources of plant proteins, fiber, healthy fats and micronutrients to help lower your cardiovascular risk.TeaSome research suggests antioxidants in tea can help prevent the build-up of fatty deposits in the arteries. They may also act as an anti-blood clotting agent and improve blood vessel dilation to allow increased blood flow.Foods containing vitamin E Some studies indicate that vitamin E acts as an antioxidant, helping to protect against LDL cholesterol.Sources of vitamin E include – avocados, dark green vegetables, vegetable oils and wholegrain products. Eat foods containing vitamin E rather than supplements, which have not been shown to have the same protective effects.GarlicA compound in fresh garlic (called allicin) has been found to lower total and LDL cholesterol in the blood, thereby reducing the risk of heart disease.The heart, a vital organ in our bodies beats about 2.5 billion times in an average lifetime. It functions 24/7, pumping million gallons of blood to every part of the body. It is one of the most essential organs keeping us alive. When the heart stops, other systems fail almost instantly. A healthy lifestyle starts with a healthy heart, so it is important that to do everything we can to take care of it. Simple life changes that affect heart health include losing/maintaining weight, eating healthy, staying active, reducing cholesterol, and maintaining blood pressure. Many problems can arise if we do not take care of our heart. Heart disease is a range of conditions that affect your heart. Heart disease is the major cause of death in the world.
