HOW 7 HEART FRIENDLY FOODS KEEP HEART HEALTHY

Introduction

Health heart is vital for overall health and fitness. A healthy heart can pump blood effectively which helps to deliver oxygen and nutrients to the body’s tissue and organs. This can improve energy levels, reduce fatigue and improve the overall quality of your life. Heart friendly foods are really important to keep heart healthy and safe from certain cardiovascular diseases.

Heart disease commonly known as cardiovascular disease is a term used to describe a range of conditions that affect the heart. These conditions can include coronary artery disease, heart failures, arrhythmias and water disorders. 

Morbidity refers to the incidence or prevalence of a disease or condition while mortality refers to the number of deaths caused by the disease.  Heart disease is a leading cause of both morbidity as well as mortality worldwide and its impact is growing and it varies by age, sex and geography.  According to the World Health Organization, cardiovascular disease is responsible for an estimated 17.9 million deaths per year, accounting for 31% of all Global deaths.

HEART DISEASE IN THE UNITED STATES

 Heart disease is the leading cause of death for both men and women causing around 655000 deaths per year. The morbidity due to heart disease is also high with millions of people living with condition and experiencing a range of symptoms and complications. In 2020, about 928741 people died due to heart diseases which are extremely alarming. Out of which the major part was coronary heart disease which was 41.2%. The other diseases of heart also contributed i.e. strokes (17.3%), blood pressure (12.9%), diseases about arteries (2.6%) and heart failures (9.2%).

 Some of the common symptoms of heart disease can include chest pain, discomfort, and shortness of breath, fatigue and palpitations.  Complications can include heart attacks, stroke, heart failure and arrhythmias.

The other nations have the same impact more or less. Heart diseases are being affected more due to the unhealthy eating patterns. Balanced diet is extremely inevitable for the better health and wellbeing.

 The impact of heart disease on morbidity and mortality can be reduced through lifestyle modifications such as regular exercise, a healthy diet, avoiding smoking and managing stress as well as through Medical Treatments such as medication, surgery and other interventions.

 Diet plays a crucial role in heart health consuming a healthy diet is associated with a lower risk of developing cardiovascular disease while an unhealthy diet can increase the risk.

Impacts of Heart friendly foods on Heart Health

1- Consuming a diet high in sodium can increase blood pressure levels which is a major risk factor for heart disease

2- Consuming a diet high in saturated and trans fats can increase cholesterol levels in the blood which is another risk factor for heart disease

3- Eating a diet that is low in saturated and trans fats and high in fiber can help to lower cholesterol levels and reduce the risk of heart disease

4- Consuming a diet high in calories and low in essential nutrients can lead to weight gain and opacity which is another risk factor for heart disease

 5- Eating a healthy diet that is low in calories and high in essential nutrients can help to maintain a healthy weight and reduce the risk of heart disease

 So the bottom line here is that we should take very good care of the heart and the blood vessels because these are very essential parts of our body and eating a diet that is rich in good nutrients plays a vital role in improving heart health as well as avoiding the foods that can promote heart diseases like foods rich in sodium trans fats and high calories.  

7 Heart Friendly Foods

Heart health could be maximize through the intake of heart friendly foods item. The following are the 7 heart friendly foods which helps in maintaining heart health.

Oats

Oats are a great source of fiber and have been shown to lower the LDL cholesterol levels also known as bad cholesterol. You can enjoy them in the form of oatmeal granola or even in baked goods like oatmeal cookies.

A study published in the American Journal of Clinical Nutrition found that consuming oatmeal or oat bran can significantly reduce total cholesterol levels by 5-10% and LDL cholesterol levels by 7-10%. Therefore, its quite evident that the oats are considered among heart friendly foods.

Salmon

Salmon fish is extremely nutritious and rich in omega 3 fatty acids. These healthy fats have been shown to reduce inflammation in the body and improve your overall heart health. Aim for at least two servings of fatty fish per week and you can enjoy them grilled baked or even in sushi. Salmon fish is among heart friendly foods.

 A scientific review of 2500 people found that consuming omega-3 fatty acids from fish such as salmon can significantly reduce the risk of cardiovascular disease particularly in those with high triglyceride levels.

Berries

Berries like strawberries, blueberries and raspberries are packed with antioxidants that have been shown to reduce inflammation in the body and improve overall heart health. One can enjoy them fresh or frozen in smoothies or even as a healthy dessert.

A study published in the American Journal of Clinical Nutrition found that consuming blueberries for 8 weeks can significantly improve yourendothelial function of your heart, whichis a marker of heart health.

Berries likestrawberries blueberries and raspberrieshave Rich antioxidants in them likeanthocyanins and flavonoids.  Theseantioxidants have been shown to reduceinflammation in the body which is amajor risk factor for heart disease. Berries, therefore, considered as best heart friendly foods.

Nuts

Nuts like almonds , walnuts and pistachios are a great source of healthy fats fiber as well as proteins. Studies have been shown that they can improve cholesterol levels and reduce inflammation in the body

One can enjoy them as a snack in trail mix or even in salads. A study published in the Journal of American College of Cardiology found that consuming nuts can reduce the risk of coronary heart disease by up to 37% and multiple Studies have found that eating a diet rich in nuts helps to lower the LDL cholesterol or the bad cholesterol and it also increases the good cholesterol which is known as the HDL cholesterol. Nuts are therefore in list of heart friendly foods.

Dark Chocolate

Dark chocolate is a delicious treat that’s also good for your heart.  It’s high in antioxidants that have been shown to improve blood flow in the vessels and lower the blood pressure.  Just make sure to choose dark chocolate with at least 70 cocoa solids.

A meta-analysis of 15 studies found that consuming dark chocolate can significantly reduce blood pressure particularly in those with hypertension. Apart from reducing blood pressure it has been found that eating dark chocolate improves HDL levels and decreases the LDL levels of cholesterol in body.

Inflammation is a major risk factor for heart disease and a study published in the American Journal of nutrition found that consuming dark chocolate can help to reduce inflammation in adults with overweight or obesity. The study found that those who consume dark chocolate had lower levels of inflammatory markers in their blood.  

Leafy Green Vegetables

Vegetables leafy greens like spinach kale and collard greens are packed with vitamins, minerals and antioxidants.  They have been shown to improve heart health by reducing inflammation in the body and improving your overall blood Pressure.  

One can enjoy them in salads smoothies or even as a sauteed dish. A study published in the British Medical Journal found that consuming one extra serving of leafy greens per day can reduce the risk of coronary heart disease by 16%.  Leafy green vegetables are a rich source of vitamins and minerals like vitamin K, magnesium and potassium. These nutrients are important for maintaining healthy blood pressure levels and preventing heart disease.

Leafy greens are low in calories and high in fiber which can help to prevent weight gain and maintain a healthy weight. Maintaining a healthy weight is very important for reducing the risk of heart disease. Leafy green vegetables are rich in vitamins and minerals and therefore counts among heart friendly foods items.

Avocado

Avocado is a great source of healthy fats that have been revealed to improve cholesterol levels and reduce inflammation in the body. Its considered important food item in heart friendly foods.

One can enjoy it as a spread on toast, in salads or even as a substitute for mayonnaise.  A study published in the Journal of American Heart Association found that consuming one avocado per day as a part of moderate fat diet can significantly improve cholesterol levels and reduce the risk of cardiovascular disease and another study published in the Journal of Clinical Hypotension found that consuming avocados can help to lower blood pressure in adults with hypertension.

The study found that those who consumed avocados for six weeks had significantly lower systolic blood pressure than those who did not consume avocado.  Avocado is a unique fruit that is packed with healthy fats fibers and nutrients that can improve heart health.  It can improve cholesterol levels , blood pressure,  vascular function and reduce inflammation.

So the next time you’re looking for a healthy and delicious addition to your meals try incorporating more avocados in your everyday meals.  

CONCLUSIONS

Finally, we have discussed seven different foods that have been shown to benefit heart health.  Berries , leafy greens,  fatty fish,  nuts,  whole grains,  avocado and dark chocolate all have unique properties that can improve cholesterol levels , blood pressure,  reduce inflammation and improve the overall heart health.  Heart friendly foods are therefore vital for the better health and wellbeing of our hearts.

Incorporating these Foods into the diet is a simple and effective way to support a healthy heart. Regular physical activity Stress Management and avoiding smoking are also very important for maintaining a healthy heart.

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