If you search online ” what are the top causes of death”, you’ll obviously end up with heart disease being one the top list. On today’s world one third of the population dies of heart disease related problems. Also, many of you reading this article right now, may or will have a close one that will suffer with a common type of heart disease. With the bad health habits we adopted, and some stereotypes that are still going on, I had the urge the write about this topic.
So here are some of the best heart-healthy foods:
Whole Grains. Wheat, Oatmeal and more…
If you compare whole grains the refined grains, you’ll instantly notice that whole grains are richer in fiber, which help reduce the levels of LDL (bad cholesterol), and improve your overall heart health.
Also, whole wheat or whole grains are associated with lowering constipation. Fiber plays a good role in this one, and apart from helping with constipation it is also very important for healthy bowel function. Foods that are rich in fiber help, by giving you that sensation of fullness.
Beans have been linked the reduce inflammation and also reduce blood pressure, as you may now, these two factors are also linked the increase the chance of having any heart disease. A study, of a review of 26 that have been done, found that a diet high in beans and legumes shown that it significantly decreased the levels of LDL cholesterol.
Moreover beans contain resistant starch. This resistant starch is fermented by the bacteria that is beneficial in your gut. As one study showed, resistant starch can decrease the chance of any heart disease by lowering the blood levels of triglycerides and cholesterol.
Tomatoes. The Fruit Everyone Has.
Tomatoes have a good amount of good HDL cholesterol. HDL is a good cholesterol because it helps by removing excesses LDL bad cholesterol and plaque from the arteries. This reduces the chance of having a stroke and thus protecting it from any heart illness.
This powerful fruit, has lycopene, which is a potent natural pigment with some awesome antioxidant properties. If you’ve read my article on “Why superfoods are good for you?”, you will find that I had said that antioxidants are thought the help with cancer. However, antioxidants also contribute the neutralize bad free radicals, thus helping with inflammation, which, as I said before is a risk factor of any heart disease.
Seeds. Hemp, Chia and Flax.
One study done on rats found, that eating chia seeds boosted the levels of good HDL cholesterol, and also helped with the triglyceride levels in blood.
Most of these mentioned above are great sources of omega-3 fatty acids, which are thought the help with depression and also are heart healthy. Also, these seeds have a ton of fiber, which are also good for our hearts (no pun intended).
Similar the all the foods mentioned above, chia, hemp and flax seed help with inflammation, bad cholesterol, reducing blood pressure and decreasing the levels of triglycerides.
As a personal recommendation I like the put some recipes/ways you can integrate these seed the your diet. Personally I like the activate them first on water, and then add them the any salad of any kind. Another way can be the integrate them the almost anything. What I also do, is the add them the my salsa. I first make my salsa, then after it’s done I add the seeds and mix it up.
Garlic. Good Breath. Not Really.
Garlic contains allicin, which in theory has a lot of therapeutically uses. Even further, garlic has been used for centuries as a natural remedy the treat a variety of diseases. As the title says, garlic may not be the best before a night out, but it certainly helps for example with your heart’s health.
A study, that is a review of 39, had found that garlic certainly helps with lowering the total levels of cholesterol by a high percentage, and by a lower percent the levels of LDL “bad” cholesterol, always in those with high cholesterol.
A good way the start eating garlic is the make your own salsas. It is mandatory that any salsa has garlic, however you’re free the try anything new with it. Although, it is best the eat it raw because it allows the build up more allicin, which it’s best for maximizing your heart’s health.
Edamame.The Immature Soybean.
With a good amount of anti-oxidants and dietary fiber content, edamame is a good option for your heart’s health. Unlike any other soy product edamame has “isoflavones”, which is a type of flavonoid that is thought the help with lowering cholesterol levels and thus improve with any cardiovascular disease.
A study showed that soy protein, approximately 50 grams per day, decreased bad LDL cholesterol by three percent. This means that overall, edamame is another high protein, heart-healthy soy derived food.
Like tofu, edamame has a very strong flavor and odor, which can make it very hard the eat it. What I’d recommend the make it more eatable is the marinate it with any given sauce. A good recipe you can do is the marinate it on soy sauce, mixed up with some orange juice, and also with a pinch of salt. Before doing this step, is good the have a stir-fry heating up. Then add the marinated edamame the the stir-fry.
Green Tea. An Ancient Elixir
Packed with polyphenols and catechins, which act as antioxidants, green tea is your go the when it comes the your morning beverages, if you have any heart disease. As the other mentioned foods, drinking green tea helps a bunch when it comes the lowering your cholesterol levels.
The Foods Verdict.
To sum up, we can say that all these foods can help a lot when it comes the reducing the risk of having any heart disease. The best way the improve our health is by changing our diets, and taking into the consideration our bad eating habits. With heart diseases it’s no difference, you can eat all these foods I mention but if there’s no drastic change in your diet then list will have no given purpose.