Can eating certain foods reduce your risk of having a heart attack? It is a question that many people ask themselves, since cardiovascular diseases are the leading cause of death among women. Fortunately the answer is yes. But which foods now keep your heart healthy?
Consuming lots of fruits, vegetables, fish, whole-grain products, lean proteins, and foods rich in fiber and omega-3 fatty acids are just about the basis for protecting your heart. Here you can discover why and which foods you should eat to keep your heart as happy and healthy as possible.
Foods rich in omega 3 fatty acids
Fish such as salmon, tuna, sardines, anchovies and mackerel are rich in omega-3 fatty acids. "We know that foods rich in omega-3 fatty acids can reduce inflammation and lower blood pressure," says doctor and researchers in a nutrition education. Another source of omega 3 fatty acids is alpha-linolenic acid that is common in vegetable oils, nuts such as walnuts and almonds, linseed and linseed oil.
Berries
Colorful berries are packed with healthy phytonutrients and fibers that are good for your heart and prevent cardiovascular disease. Nutritionists recommends mixing blueberries, strawberries, cranberries or raspberries with your yogurt or whole-grain cereals.
Oatmeal
If you want to start your morning with a healthy breakfast for your heart, it is best to choose oatmeal. "Oatmeal lowers bad LDL cholesterol and certainly makes you feel satisfied until noon." Add a few more berries and almonds to get your day off to a good start.
Red, yellow and orange vegetables
Brightly colored vegetables such as carrots, sweet potatoes and red peppers are packed with carotenoids, fiber and vitamins, all of which are good for your heart.
Avocados
There is a logical reason why avocados pop up in every diet: they are full of monounsaturated fats that help lower cholesterol and reduce hardening in arteries.
Asparagus
Spring is the season for asparagus, and not only we but your heart are happy about that. Asparagus is filled with nutrients such as beta-carotene, folic acid and fibers that help protect your heart.
Tomatoes
Bright red tomatoes contain a lot of lycopene, vitamin C and beta-carotene, all of which reduce the risk of heart disease.
Citrus fruit
Fruits such as oranges and grapefruits contain a large amount of flavonoids and vitamin C, which play a role in protecting your heart. "Flavonoids lower the risk of strokes and vitamin C would lower the risk of cardiovascular disease and help preventing the treatment for cardiovascular disease.
Nuts
It seems that you don't have to worry so much about the calorie and fat content in a handful of nuts. After all, pistachio nuts, walnuts and almonds are packed with fiber and vitamin E that help lower bad cholesterol.
Which foods should you avoid?
For your heart it is best to avoid foods with a lot of cholesterol and saturated fat such as butter and sausage or bacon. Other meats, highly processed foods with a lot of sugar, soft drinks and too much salt are also bad for your heart.
Misty Jhones