7 foods that reduce the risk of heart disease
In the UK, more than 7 million people live with heart disease. Someone is hospitalized every five minutes due to a heart attack. That’s over 100,000 people!
These numbers may seem scary. However, there are several ways to improve your heart health that will benefit your future. You can start your journey towards a healthy diet with the right exercise and diet.
Changing your lifestyle is difficult Settling into unhealthy habits is very easy but very difficult to change. That is why it is better to start small and build. One small starting method is to start eating the right foods. Here are seven healthy foods to help you on your way to a healthy lifestyle.
1/ Green leafy vegetables
You’ll probably have an older relative, teacher, or personal trainer who tells you about it – but they’re right. While many people cannot afford the taste of green vegetables, their health benefits are undeniable.The leafy vegetables you are looking for are kale, spinach, cabbage, watercress – and the list goes on. Really, you are looking for vegetables that fit the description. All of them are low in calories but rich in nutrition, such as vitamin K, which is famous for its health benefits. In addition, it not only helps your heart, but can help your memory and eyesight, and even help prevent some types of cancer.
However, be sure not to paint these foods with butter, as this can erase the good work that these foods perform. Also, avoid overcooking them as this can remove valuable nutrition.
In general, fish is considered a healthy food option. It is low in fat but has a high content of calcium and phosphorus. Fatty fish is considered healthier because it is full of omega-3 fatty acids, which benefit the heart immensely. Fish can lower cholesterol, blood sugar and blood pressure, remove heart strain.The fish to look for are salmon, herring, mackerel, sardines and tuna. There are plenty of healthy and delicious recipes online to encourage your love for fish. Just make sure you don’t suffocate them with too much fatty cheese!
Berries benefit our health in many ways, especially for our hearts. They are known to prevent inflammation that contributes to the development of heart disease. Berries improve cell function in blood vessels, helping to lower blood pressure, clotting and cholesterol.
Berries are a healthy alternative to unhealthy snacks. Replace a can of potato chips with a handful of berries, and your heart will thank you in the future!
4/ Sweet potatoes
Sweet potatoes are a great alternative to potatoes. Looking to renew your meals? Add a touch of color and flavor with sweet potatoes.
Not only is it delicious, but it has multiple health benefits. It has been shown to benefit gut health while slowing the progression of some cancers. Not only that, but it also lowers cholesterol levels in the body which helps your heart.
Nuts may be high in fat, but they have many health benefits – especially for your heart. Nuts are said to lower cholesterol levels, arterial function and inflammation of the heart.
Not only do nuts benefit your heart, but they can also help with stress levels and weight loss. Obesity is one of the main causes of heart disease. So, replacing biscuits with some nuts is bound to improve your health.
Famous for East Asian dishes, Edamame is a nutrient-rich green soybean. You can enjoy them in salads, fast frying or sushi dishes making them a great choice for lunch or dinner.
Edamame is believed to reduce cholesterol levels. High cholesterol can clog blood vessels with fat, limiting blood flow throughout the body. Thus, foods that lower cholesterol reduce this risk, and prove to be vital to heart health.
7/ Dark chocolate
This may come as a surprise, but not all heart-friendly foods should be boring! Dark chocolate is a delicious remedy but also has proven health benefits. It’s full of antioxidants like flavonoids, which can help promote heart health.
However, the health benefits of dark chocolate are found only when the coca content is at least 70%. The taste of this chocolate is different from milk chocolate and may require some getting used to it. In addition, it is important to remember that moderation is key.