Sunday, March 24, 2024

Supercharge Your Heart Health: 7 Heart-Healthy Foods Backed by Research

Supercharge Your Heart Health 7 Heart-Healthy Foods Backed by Research Veil wellness

Welcome to Veil Wellness, and today we are going to talk about seven foods that are very good for your heart. 

Your general health and well-being are contingent upon having a healthy heart. A healthy heart can pump blood effectively, which helps to deliver oxygen and nutrients to the body's tissues and organs. This can improve energy levels, reduce fatigue, and improve the overall quality of your life. 

Heart disease is a general term for a number of illnesses affecting the heart and blood arteries. It is also known as cardiovascular disease at times. These conditions can include coronary artery disease, heart failure, arrhythmias, and water disorders. 

Morbidity is the number of deaths brought on by an illness, whereas incidence or prevalence of a disease or condition is referred to as morbidity.

Globally, heart disease is the primary cause of morbidity and mortality, and its effects are becoming more widespread.. 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 of Heart Disease in the United States.

Heart disease is the leading cause of death for both men and women, causing around 655,000 deaths per year, and the morbidity due to heart disease is also high, with millions of people living with the condition and experiencing a range of symptoms and complications. 

Among the typical signs of heart disease are

  • chest pain 
  • discomfort 
  • shortness of breath 
  • fatigue 
  • palpitations 

Complications can include 

  • heart attacks 
  • stroke 
  • heart failure 
  • arrhythmias 

The impact of heart disease on morbidity and mortality can be reduced through lifestyle modifications, such as 

  • regular exercise
  • a healthy diet
  • avoiding smoking 
  • managing stress 
  • medical treatments such as medication, surgery, and other interventions

Diet plays a crucial role in heart health. Eating a nutritious diet is linked to a decreased risk of cardiovascular disease. While an unhealthy diet can increase the risk, here are some of the impacts of diet on heart health.

  • Consuming a diet high in sodium can increase blood pressure levels, which is a major risk factor for heart disease. Similarly, consuming a diet high in saturated and trans fats can increase cholesterol levels in the blood, which is another risk factor for heart disease. 
  • Eating a diet that is low in saturated and trans fats and high in fiber can help lower cholesterol levels and reduce the risk of heart disease. 
  • Consuming a diet high in calories and low in essential nutrients can lead to weight gain and obesity, which is another risk factor for heart disease.
  • Maintaining a healthy weight and lowering the risk of heart disease can be achieved by eating a diet rich in vital nutrients and low in calories. 

So the bottom line here is that we should take very good care of the heart and the blood vessels because they are 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 foods that can promote heart disease, like foods rich in sodium, trans fats, and high calories, which also play a vital role in maintaining a healthy heart.

Now let's talk about seven foods that are very good for your heart.

 

Oats. 

cardiac health Oats

Oats are a great source of fiber and have been shown to lower 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 five to ten percent and LDL cholesterol levels by seven to ten percent. 


Salmon. 

Fruits to save cardiac health salmon

High in omega-3 fatty acids, salmon is a fatty fish. 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. 

Consuming omega-3 fatty acids from fish, such salmon, can considerably lower the risk of cardiovascular disease, especially in those with high triglyceride levels, according to a research assessment including 2,500 participants. 


Berries. 

Heart healthy diet Fruits to save cardiac health Berries

Berries like strawberries, blueberries, and raspberries are packed with antioxidants that have been shown to reduce inflammation in the body and improve your overall heart health. You 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 eight weeks can significantly improve the endothelial function of your heart, which is a marker of heart health. Among the potent antioxidants included in berries like raspberries, blueberries, and strawberries are anthocyanins and flavonoids.

These antioxidants have been shown to reduce inflammation in the body, which is a major risk factor for heart disease. 


Nuts. 

Heart healthy diet Fruits to save cardiac health Nuts

Nuts like almonds walnuts and pistachios are a great source of healthy fats fiber and proteins. They have been shown to improve cholesterol levels and reduce inflammation in the body. You 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 percent and multiple Studies have found that eating a diet rich in nuts helps to lower the LDL cholesterol, or bad cholesterol and it also increases the good cholesterol, which is known as HDL cholesterol


Dark Chocolate. 

Heart healthy diet Fruits to save cardiac health Dark chocolate

Dark chocolate is a delicious treat that's also good for your heart. It is high in antioxidants that have been shown to improve blood flow in the vessels and lower 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 your HDL levels and decreases the LDL levels of cholesterol in your 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 reduce inflammation in adults with overweight or obesity the study found that those who consume dark chocolate have lower levels of inflammatory markers in their blood.


Leafy green. 

Heart healthy diet Fruits to save cardiac health Dark Leafy greens

Vitamins, minerals, and antioxidants abound in leafy green vegetables including spinach, kale, and collard greens. They have been shown to improve heart health by reducing inflammation in the body and improving your overall blood pressure. You 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 prevent weight gain and maintain a healthy weight. 

Maintaining a healthy weight is very important for reducing the risk of heart disease 


Avocados. 

Heart healthy diet Fruits to save cardiac health Dark Avocado

Avocado is a great source of healthy fats that have been shown to improve cholesterol levels and reduce inflammation in the body. You can enjoy it as a spread on toast, in salads, or even as a substitute for mayonnaise. 

A study published in the Journal of the American Heart Association found that consuming one avocado per day as a part of a 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 avocados. 

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