Heart disease is the leading cause of death globally, and it is estimated that it causes about 17.9 million deaths each year. While some foods can increase your risk of heart disease, you may be surprised to hear that other foods can prevent it. Eating a healthy diet full of nutritious foods can improve your overall heart health and lower your risk of heart attacks, strokes, and heart failure. Here are 5 examples of foods that you should incorporate into your daily life for a healthy heart!
Black currants are tasty and nutritious berries that are excellent for your health. They have a strong tart flavor and taste almost like passion fruit. Blackcurrant berries are popular in Europe and Asia and are often used to make health-conscious dishes in the UK. You can find them in many health-oriented drinks and fruit jam i.e. Pejrina blackcurrant juices
Blackcurrant berries are packed with antioxidants, vitamin C, potassium, and gamma-linolenic acid. The potassium and gamma-linolenic acid can lower your blood pressure, which results in less of a chance that you will have clogged arteries or blood vessels. Blackcurrant berries also improve human glucose metabolism, which directly prevents vascular disorder. Some people also like to take black currant seed oil since it can lower cholesterol and reduce the triglycerides in your bloodstream.
Avocados have plenty of healthy fats, making them a satiating, nutrient-packed ingredient. They contain dietary fibers and are high in monounsaturated fats. Monounsaturated fats work to reduce LDL cholesterol, which is considered bad cholesterol.
Many researchers include avocados in a Mediterranean-style diet, which has proven to stop hypertension. This diet includes fruits, vegetables, grains, beans, fish, and healthy fats. Eating avocado regularly can promote heart health, making you stronger in the long run. Spread some avocado on toast or bagels or enjoy it as guacamole and enjoy the benefits of eating healthy.
Fatty fish like salmon is good for the heart and the eyes! Salmon, sardines, tuna, and other fatty fish contain lots of omega-3 fatty acids, which can reduce the risk of arrhythmias, which is an irregular heartbeat. Studies have also shown that taking omega-3 fatty acids, whether through diet or supplements, reduces the number of heart attacks, strokes, and the need for heart stenting procedures. Those who don’t eat seafood should take fish oil supplements to increase their intake of omega-3 fatty acids.
Who would have thought dark chocolate could be good for your health? Dark chocolate has plenty of antioxidants that are beneficial to heart health. Most dark chocolates contain chemicals called flavonoids. Flavonoids can decrease your blood pressure and improve blood flow, lowering the risk of coronary heart disease. Dark chocolate can benefit your health, but it is still important to remember that moderation is key. Dark chocolate should be consumed in small amounts since it can be high in sugar and calories.
Olive oil is a key component of the Mediterranean diet, which is notorious for its heart health benefits. Consuming olive oil regularly can reduce inflammation and decrease chronic heart conditions. Monounsaturated fatty acids can also improve heart health by combating bad cholesterol. Those with a regular olive oil intake are said to have a 48% lower risk of dying from heart disease. Switching your canola oil out for high-quality olive oil can have significant benefits for your health.
- Cardiovascular Diseases
- Potential Vasculoprotective Effects of Blackcurrant (Ribes nigrum) Extract in Diabetic KK-Ay Mice
- Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association
- Omega-3 fatty acids and the heart: New evidence, more questions
- Choose Dark Chocolate for Your Heart
- Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study