7 Heart Smart Foods (How To Eat Healthy And Help Your Heart)

healthy_heart_foodsDespite the decrease in cardiovascular disease in Australia in the last three decades, it is still one of the top causes of death in the country and continues to plague the population in terms of disability and illness. One of the main triggers of heart disease is atherosclerosis – it Is the build up of fat cholesterol and plaque in the inner lining of the arteries. The development of the condition usually starts during childhood and progress with age. When blood supply to the heart affected, it can result into a heart attack, angina and sudden death. When an artery is blocked or suddenly ruptured and bleeds, it will lead to stroke and paralysis. Major risk factors include hypertension, high blood cholesterol, tobacco smoking, obesity, inadequate physical activity, diabetes and an unhealthy diet.

A change in lifestyle can help lower the risks of getting a serious heart disease. It doesn’t have to be a sudden change or going cold turkey. A slow and gradual change in lifestyle  will give realistic and attainable results.  Anyone can start by changing into a healthy diet. There are foods that actually help in clearing the arteries other that oats.

  1. Oats. Oat bran and oatmeal are at the top of bad cholesterol flashers. The soluble fibers in it attaches itself to bad cholesterol and flushes it out of the system. It’s also rich in Niacin  which increases HDL or good cholesterol. Fruits can be added  to make it more delectable and healthy.
  2. Vegetables. Green leafy vegetables  like spinach and broccoli contains vitamin C and vitamin A which prevents cholesterol oxidation and help keep the arteries free of plaque. Garlic and onions lowers cholesterol levels and helps prevent blood clots. It also helps the blood lining to relax resulting in a more efficient blood flow. Tomatoes and avocados (fruity vegetables) are rich in antioxidants
  3. Salmon and other oily fishes. Oily fishes are rich in omega-3  fatty acids and helps in lowering heart diseases by reducing plaque buildup and blood clots in the arteries. . Salmon fat is monounsaturated which helps in controlling cholesterol levels. It lowers the trigledytes and elevated good cholesterol in the body.  Canned salmons are good although it may high in sodium. Whenever possible buy it fresh and cook it using olive oil, steamed or any which way preferred.
  4. Apples. An apple a day keeps bad cholesterol away. The fruit is high in fiber such as “pectin” which binds  with bad cholesterol. It also contains flavonoids that can help reduce heart disease by up to 50% if eaten regularly.
  5. Olive oil. Using cold-pressed virgin olive oil in cooking or used as flavoring to foods can cut the risks or developing or reducing heart disease. Regular consumption of olive oil decreases systolic and diastolic blood pressure plus it is rich in antioxidants like vitamin E that helps in decreasing the chance of developing certain cancers.
  6. Wine. Consuming a glass or two daily with meals can help in reducing plaques and increase the level of HDL or good cholesterol. Flavonoids in red wine help in relaxing the arteries prevent blood clots. Drink in moderation and not consume the whole bottle in one sitting.
  7. Dark chocolate. Ah, chocolate. The great equalizer and probably the most sought after in the list. It may be on the bitter side but compared to milk chocolate, dark chocolate contains flavonoids that help in lowering blood pressure and reduce inflammation. Chocolate lovers, celebrate.

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