Heart disease is one of the foremost causes of mortality for men and women in the world. Heart diseases include conditions affecting the heart such as congenital heart disease, congestive heart failure, heart attacks and coronary heart disease. Although there is no cure for heart diseases, with proper medication, surgery and a healthy lifestyle, they may be stalled. Apart from this, what you eat makes a huge difference. Eating plenty of healthy foods like whole grains, vegetables, fruits, legumes, nuts, seeds and plant oils help improve cholesterol levels and keep the heart healthy.
Rich in antioxidants cruciferous vegetables such as cabbage, broccoli Brussels sprouts and kale contain heart saving phytochemicals. Therefore, taking regular servings of these vegetables can do wonders for the heart.
Taking a clove of garlic everyday prevent blocking of arteries by inhibiting the red cells from clumping together. Apart from prevention of arterial damage, they also prohibit cholesterol from building up on the arteries that cause narrowing of the blood vessels.
Powerful antioxidant, selenium, prevents red blood cells from formation of life threatening clots and helps maintain a balance between HDL and LDL cholesterol, thus discouraging a heart attack.
Loaded with omega3 fatty acids fatty fish like antichovies and salmon help maintain a healthy heart rhythm and prevent arrhythmias. Just one serving of fish per week, prevent risk of mortality by 52%.
According to studies, people taking more than 5 oz of nuts a week, had one-third less chances of suffering from a heart disease or a heart attack. Since nuts can increase weight, take them in moderation.
Rich sources of heart healthy omega 3 fatty acids, flaxseeds reduce the development of heart disease by 46%. They keep the red blood cells from sticking together and forming clots that block arteries.
Replacing butter or margarine with olive oil makes a healthy option. Drizzling on salads and replacing olive oil with vegetable oil for baking, help retain the heart healthy antioxidants.
An excellent source of folic acid, orange juice lowers levels of homocysteine, one of the major risk factor for heart attacks. Packed with potent antioxidants such as flavonoids and resveratrol, grape juice prevents a clot from blocking the arteries by discouraging the blood cells from sticking together.
Piling up the plate with roughage, prevent a heart attack. Taking at least 25-35 grams of fibre such as Whole wheat, whole grain Cereals, bread, bran and oats will keep your heart healthy.
Soy protein helps reduction of cholesterol. Research however shows that instead of taking them alone, soy when taken in the form of whole soybean or soy products can produce the desired effect.
Research shows that regular use of vitamin supplement may reduce risk of heart disease by 24%. A high potency vitamin supplement containing 500 micrograms of vitamin C, 50 micrograms of vitamin B6 and 400 micrograms of folic acid taken regularly can do a lot of good for the heart.
Studies show that regular exercise helps reduce the risk of heart attack by 50%, much more than drugs used for lowering cholesterol levels. Choose a form of exercise that is easy like walking, try something new for fun like hitting a tennis ball against the wall, or dancing, whatever they may, be incorporate them in the daily work out.
Anger doubles the risk of heart attack within a couple of hours. Therefore, instead of losing temper, it would be wise to overcome such aggressive feelings and try to reason out if the situation causing anger is worth the trouble.
Relaxation techniques like meditation act as effective stress busters. Therefore, during stressful situations, closing the eyes and focussing on breathing for 5 to 10 minutes can help get rid of stress. Besides these strong links with friends, family, God, and society, reduce anxiety and fight depression, two major risk factors for a heart attack.
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