The 10 Best Food For Your Heart Infographic
Heart disease refers to a variety of diseases that affect the proper functioning of the heart -- from infections to genetic defects and vascular diseases. It is the world's biggest health threat and number one killer.
Now cardiovascular disease is getting younger. It's no longer a problem for the elderly. If you don't take care of your heart, cerebrovascular disease will arrive early. So if you don't want to damage your health, you have to launch a heart defense campaign!
Omega-3 fatty acids found in fish, some nuts and seeds can lower triglycerides and reduce the risk of arrhythmia in people with high cholesterol, according to the American Heart Association. Foods containing these fatty acids include salmon, tuna, sardines, walnuts, almonds and flaxseeds. However, it's worth noting that nuts, while good for the heart, are high in calories and tend to store fat. It is recommended to eat 30 grams of nuts a day.
Dietary fiber can lower serum triglycerides and cholesterol. It has a certain anti-hypertensive effect. Therefore, it can delay the cardiovascular complications caused by hypertension. Eating more vegetables can help reduce the body's inflammatory response and lower the risk of coronary heart disease. Epidemiological studies have shown that people who eat more vegetables have a lower mortality rate from cardiovascular diseases, especially ischemic heart disease.
Natural antioxidant flavonoids found in green tea may be responsible for the benefit, the researchers said. Previous studies have shown that flavonoids reduce cardiovascular morbidity and mortality.
Berries, especially strawberries, blueberries, blackberries and raspberries, contain antioxidant polyphenols, which can help reduce the risk of heart disease by increasing "good" HDL and lowering "bad" LDL cholesterol. They're also rich in fiber, folate, iron, calcium, vitamins A and C, which can help reduce inflammation in the body.
One of the most important foods in the Mediterranean diet is extra virgin olive oil. Olive oil is a rich source of monounsaturated fatty acids, which help raise "good" HDL and lower "bad" LDL cholesterol. It is also a source of polyphenols, which help reduce inflammation that causes heart disease.
