While deaths due to heart disease have dropped in the past few years, it is still the leading killer of Americans. However, the good news is that there is a considerable amount of research studies that show ways to prevent heart disease. Eating clean and exercising regularly are the best ways to keep your heart healthy.
Read On To Find Out The Top 10 Heart-healthy Foods You Should Be Eating:
Salmon, along with other fatty fish, are good for your heart, due to their omega-3 fat content. Omega-3 fatty acids assist in reducing the risk of arteriosclerosis, the accumulation of arterial plaque, and arrhythmia, which is irregular heartbeat. The American Heart Association insists on eating fish a minimum of two times every week.
Research studies have shown yogurt may offer protection against gum disease. If not controlled, gum disease increases the chances of heart disease.
Oatmeal contains high amounts of soluble fiber, which may help lower cholesterol levels. It serves as a sponge in the digestive tract and absorbs cholesterol, so as to eliminate and prevent it from being absorbed by the body. Avoid instant oatmeal, as it often comprises sugar. Stick with old-fashioned or fast-cooking oats.
Regular intake of beans also helps to keep your heart healthy. According to a research study printed in the Journal of Nutrition, eating half-cup of cooked pinto beans on a daily basis may help lower cholesterol levels. Beans contain soluble fiber, which binds to cholesterol and eliminates it from the body. Beans also comprise flavonoids, which are present in chocolate, wine, and berries, offering heart-protective benefits.
Blueberries, along with other berries, help in improving heart health. According to a study conducted on women in the age range of 25 to 42, those who ate more than 3 servings of strawberries and blueberries on a weekly basis were at a 32 percent less risk of a heart attack those who consumed less servings.
Nuts are packed with minerals, vitamins, and heart-healthy fats. Research studies show that those who consume nuts, such as almonds, pecans, walnuts, hazelnuts, and pine nuts, two or four days a week experience a lesser incidence of heart disease those who consume them less often.
Several research studies have shown that dark chocolate keeps your heart healthy. According to a research study conducted in 2012, daily intake of dark chocolate can decrease the risk of stroke and heart attacks. Dark chocolate comprises flavonoids, known as polyphenols, which may assist in clotting, inflammation, and blood pressure.
Tomatoes are packed with fiber, potassium, and vitamins A and C. Tomatoes are also good sources of lycopene, which works alongside other minerals and vitamins to assist in disease prevention. Research studies suggest that the nutrient combination in tomatoes may help in preventing cardiovascular disease.
According to an Iowa Women’s Health study, apples are linked with a decreased risk of death due to cardiovascular disease and coronary heart disease. Researchers state that the antioxidant flavonoids in apples play a major role in preventing bad cholesterol from oxidizing, which eventually builds up inside the arteries. The flavonoids present in apples include quercetin, kaempferol, epigallocatechin, and epicatechin.
Recent studies have shown that women who consume high quantities of flavonoids in oranges are at a 19 percent less risk of ischemic stroke than women who do not get enough of these chemical compounds. Citrus fruits are also loaded with vitamin C, which has been associated with a lower risk of heart disease.