According to a report by TIME NOW NEWS, a cardiovascular disease is a group of cardiovascular disorders, including coronary heart disease and other conditions. Most heart disease can be prevented through lifestyle choices such as eating a healthy diet, maintaining physical activity, and not smoking. Reducing alcohol and stress intake, and maintaining a healthy weight World Heart Day, celebrated on September 29 each year, encourages people to live a heart-healthy life.
Diet and exercise play a major role in maintaining a healthy cardiovascular system. While exercise improves circulation and keeps you fit, a good diet helps keep your arteries unclogged and actually protects them from damage, and there are some foods that can greatly boost your heart health, while others can damage it.
The best and worst foods for your heart:
Here’s what you should eat to keep your heart healthy:
like salmon, trout, tuna, and mackerel contain omega-3 fatty acids that can help ward off inflammation. While you can also get omega-3 fats from plant sources like flaxseed, your body will have to convert them from alpha-linolenic acid.
The rainbow diet:
Include fruits and vegetables from all colors of the spectrum in your diet Phytochemicals, which are vitamins, minerals, and antioxidants that prevent free radical damage to the arteries, give color to food Each color contributes to different nutrients. The goal is to keep the meals as colorful as possible.
Nuts are nutrient-dense and rich in fiber, protein, and polyunsaturated fats. They promote satiety and make it easier for you to avoid processed snacks or junk food, both of which are high in unhealthy refined carbohydrates.
Extra virgin olive oil:
It is rich in monounsaturated fats that help lower the level of bad cholesterol or bad cholesterol. It is also rich in antioxidants that help prevent free radical damage to cells, keeping the arteries free from fatty deposits and plaques.
Barley: It is a good source of soluble fiber, which binds to cholesterol and prevents fat accumulation. It also reduces cholesterol production in the liver, which also helps control lipid levels. Beans are a good non-grain source of soluble fiber.
Foods that are harmful to the heart:
Fried foods are associated with an increased risk of heart disease. Traditional methods of frying create trans fats that raise the level of bad cholesterol and lower the level of good cholesterol.
For most people, the biggest source of added sugar in their diets isn’t food but drinks. It contributes to infections, diabetes, high cholesterol, and obesity, all of which are risk factors for heart disease.
Processed meats contain a lot of saturated fat, and even low-fat options tend to contain a lot of salt. Excess sodium has led to high blood pressure, which puts your heart at risk.
Junk food is associated with saturated fats and a high level of carbohydrates, which negatively affects heart health. It has also been linked to unhealthy weight gain and maintenance of unsuccessful weight loss. Many fast foods contain processed meats that increase their sodium content.
Biscuits and pastries:
Most commercially produced baked goods are not only full of sugar but also made with saturated fats such as palm oil and butter, or trans fats such as hydrogenated vegetable oils.