Your food plays a major role in maintaining your good health and decrease the chances of many serious diseases. As per the heart surgeons in Islamabad and research, cardiovascular diseases cause one-third deaths worldwide.
In fact, the reason why your food is important is that what you eat, affects your cholesterol level, blood pressure and your other vital signs that ultimately increases the risk of heart disease.
So, saving yourself from various heart diseases goes beyond than just mere lifestyle changes. To actively manage your health and to reduce the risk of heart problems it is very important that you add foods rich in fibre and nutrients in your diet.
Due to the awareness and advanced medical technology, the death rate worldwide due to various cardiovascular diseases has decreased a lot. With this, we now know more about heart-related complications. The nutritionists at the Al Ihsan Hospital in their recent seminar has highlighted how we can treat ourselves from various diseases by food. Your diet thus helps you in living a good life.
I always prefer natural cure or remedies for myself as I have a weak immune system. For this very reason, personalized nutritional food is my saviour. As I was digging up to find foods I came across various recipes and natural food good for the heart.
So, I am going to list down the nutritious food from them which are really good for our heart.
1. Green Leafy Vegetable
Green leafy vegetables without a doubt are on the top of my list. I know most of us don’t like vegetables especially children. But what if I tell you that vegetable is like the elixir for your life. Out of all the vegetables, green leafy vegetables such as kale, spinach and others are rich in minerals, vitamins and antioxidants.
Particularly, these vegetables are a source of very important nutrient i.e. Vitamin K. This vitamin is extremely important for the proper functioning of your arteries and is good for blood clotting. Not only this, vegetables are good in strengthening the proper functioning of your blood vessels as well.
Studies have also shown that the risk of heart disease is reduced by 16% by adding a green leafy vegetable in your diet.
2. Whole Grains
Next in the line is the whole grains. Some of the common examples of whole grains are:
- Oats
- Brown rice
- Barley
- Whole wheat
- Quinoa
- Rye
- and buckwheat.
Various studies have shown the amazing benefits of the whole grains especially its role in reducing heart diseases and cholesterol levels.
But, before buying make sure to get the whole grain, not whole wheat as their efficacy would vary as compared to whole grain.
3. Beans
Most people enjoy the beans in their salad or like to eat with rice. But how many of you know that these starchy beans are beneficial for your “good bacteria” in your stomach?
If not, then let me tell you research has shown that beans are not only good for your good but can greatly improve the heart health but also lowers the LDL cholesterol level.
4. Garlic
It is one of the most common ingredients in our daily diet. Not only this, in order to treat various ailments, it has been used as a natural remedy for centuries.
Research has proven the medicinal benefits of garlic including its role in improving the heart health.
The key nutrient in garlic which makes it miracle food is allicin, which has therapeutic effects. It is intriguing to know that as per studies dose of about 600-1500 mg of garlic for 24 weeks was as efficient as the blood pressure medicine prescribed by the doctor.
5. Walnuts
Walnuts are such a treat. Walnuts are the dry fruits rich in fibre. It is a great source of micronutrients needed by the body such as manganese, copper and magnesium.
You can reduce the risk of heart disease by opting walnut in your diet. Research shows that walnuts help you in reducing your diastolic BP by about (2-3 mm Hg), 16% of your LDL cholesterol, inflammation in your body and even oxidative stress.
Apart from these 5 foods, there are other interesting foods that can help you in protecting you from heart disease and reducing the risk.
These foods include:
- Avocados
- Almonds
- Berries
- Dark Chocolate
- Edamame
- Fish Oil
- Fatty Fish
- Green Tea
- Olive Oil
- Salmon
- Seeds
- Tomatoes etc
In the end, as more studies and research is being conducted, it further strengthens the fact that how important your diet is, in shaping your health.
The food in your plate is going to decide that what you are going to do with your health.
Apart from the diet, you should keep yourself fit by being physically active and modifying your lifestyle. This is going to help you in leading a good life and minimizing the risk of heart issues.
