According to 2017 research articles, in the world, almost one-third of the deaths occur due to heart diseases. The major cause of heart disease is the consumption of unhealthy food because such food promotes diabetes, cholesterol, and blood pressure related issues. Likewise, choose healthy foods for avoiding heart diseases because it can strengthen the muscles of the heart.
What are the healthy foods that are best for the heart? Only the specialized doctors in this field can tell you that. Therefore I visited the best cardiologist in Karachi and found the list of 7 foods that are best for improving the strength and health of the heart.
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7 Foods for Avoiding Heart Diseases
The foods that prevent heart diseases are leafy green vegetables, whole grains, berries, avocados, fatty fish, walnuts, and beans. Why are these foods best for the heart? Let’s read about the benefits of each food in a detail below.
1. Leafy Green Vegetables
One of the research articles scientifically proved that consuming leafy green vegetables lowers the risk of heart disease by 16%. The leafy green vegetables are a rich source of vitamin K-1 which is essential for keeping your heart healthy.
Therefore increase the intake of leafy green vegetables. Vegetables like broccoli, kale, and spinach are best for the heart.
2. Whole Grains
The whole grains are also helpful for the heart and they too decrease the likelihood of getting heart diseases by 30%. It is good for reducing cholesterol and blood pressure. Therefore add this food in your daily meal plan too.
Berries are helpful for keeping your immune system strong. These small blue balls also improve the heart’s health because it is rich in fiber and vitamin C. The main reason for heart problems is blood pressure and cholesterol therefore berries keep the blood pressure and cholesterol balanced.
The next food that will help you to keep your heart healthy is avocados. Avocados are well known for improving digestion and preventing cancer. Not only that but it is also helpful for improving the health of your heart by controlling the high and low level of cholesterol.
5. Fatty fish for avoiding heart diseases.
Fatty fish has omega 3 fatty acid that promotes health by fighting against heart and cancer disease. It is a rich source of lean protein which is helpful for improving the health of the heart. It strengthens the heart arteries and decreases blood pressure.
In case you do not like to eat fish you can also use fish supplements or oil for this purpose.
The second last food in a list of heart-healthy food is walnuts. Walnuts are a rich source of magnesium, copper, and fiber. Besides this, it also has anti-inflammatory properties and it helps in reducing the cholesterol level in the body. Walnut has Alpha-Linolenic Acid an alternative to omega 3 fatty acid which is available in fish.
Beans are an important source of fiber and vitamin B. It controls the blood sugar level and cholesterol level in the body which is connected with the health of the heart. Moreover, they also contain anti-inflammatory properties.
Health pumps blood to your whole body and if it is unhealthy then your overall health will be affected. Therefore to stay healthy and fit you have to eat healthy food. Eat all of the above-mentioned food for the better health of your heart.
Along with these foods, you can also eat chocolate because it also helps in controlling the blood pressure. In case you are allergic to any of the food mentioned above then it is important to seek medical advice from the specialized doctor.