If somebody asks you what is the most important organ in our human body? What would your answer be? If you answered “heart” then you’re aware of your body. The heart is the organ that affects the most and is also affected by the most with whatever we do with our body—this also includes the food diets as well. We’re saying this because there isn’t anything as bad as heart disease. Isn’t it common these days to hear about the deaths of famous celebrities or the death of someone in the family circle because of a cardiac arrest? This commonness of heart-related deaths need to be considered as an alarming sign in the world we’re living in today.
You see, the BMI (body mass index ) is considered to be a good parameter to understand how overweight your body might be. But, in order to understand how well your heart is doing, a recent study published in a journal talks about evaluating the waist to hip ratio. The study talks about how the amount of weight that you carry in your midsection will help understand the amount of heart disease risk you have exposed yourself to. The good news about this however is that losing even 5 to 10 percent of your overall weight will help in reducing the risk of you contracting heart disease. This is because of the drop in levels of blood pressure and cholesterol levels which in turn improves insulin sensitivity and blood sugar levels of the body. It must shock you to know that nearly one-third of the deaths that occur in this world are because of heart problems and heart diseases. So, if you want to improve your heart health, what is it that one must do? The answer to this obnoxious question is fairly simple—the answer is “food.” Yes, dear readers, the food that we consume has a major impact on the health of our hearts. This is because it is the foods that we consume that greatly influence the triglyceride levels, cholesterol levels, blood pressure levels, and inflammation in our body. And these are considered to be the key factors that also help to determine the heart of one’s health. Therefore, following a heart-healthy diet is ideal to keep our heart pumping and healthy. Let’s understand more about heart-healthy diets, read on.
Defining Cardiac Diet
A “Cardiac Diet” can be considered as an unofficial term used for a heart diet. It helps to boost the health of one’s heart for many years to come. This diet follows a simple plan of eating nutrient-rich foods such as veggies, fruits, lean poultry, whole grains, and even fish. The diet also follows the principles of avoiding trans fats, saturated fats, excess amounts of sugar, and sodium. These diets are usually recommended to those who have a family history of heart ailments and to those who suffer from high blood pressure and cholesterol levels.
However, even if you think that you don’t have any risk of contracting a heart problem, it is still wise to stick to a cardiac diet. In fact, these diets are the way we should be eating to lead a healthy and happy life. Health programs like the custom keto diet will help you in keeping your heart healthy. Here’s a list of heart-healthy foods to include in your diet and give it a healthy makeover:
Heart-Healthy Foods To Include In Diet
- Whole Grains
Many aren’t aware of the difference between a normal grain and a whole grain. You see, whole grain is one which consists of all three parts—bran, germ, and endosperm. Common examples of whole grains are whole wheat, oats, rye, brown rice, quinoa, buckwheat, and barley. When these whole grains are compared to refined grains, these grains are rich in fiber, it decreases the risk of heart disease, and also helps reduce bad cholesterol in the body. Many studies have spoken about the heart health benefits of including whole grains in the diet. Including three servings of whole grains in your diet will also lower the risk of a stroke by 25 percent. Just remember to read the labels before purchasing the whole grains to ensure that you don’t end up buying a refined version.
- Leafy Green Vegetables
Our grandmothers have said it, our mothers have said it, and we too might say it to our future generations too, that how important it is to eat your greens regularly. All the leafy greens like kale, spinach, and collard greens—are rich and known to be the powerhouse of minerals, vitamins, and antioxidants. Particularly, they are excellent sources of vitamin K which helps to protect arteries and promote healthy blood clotting in the body. The greens are rich in dietary nitrates and are known to reduce the blood pressure levels, decrease the stiffness of arteries, and also improve the health of the cells that line the blood vessels. Eating leafy green veggies every other day reduces the risks of heart diseases by 18 percent are what many studies claim.
Raspberries, blueberries, blackberries, and strawberries—all these members of the berry family are jam-packed with nutrients that play a vital role in maintaining the health of the heart. And it’s known fact about how rich the berries are considered to be in antioxidants. Oxidants are very essential to provide a shield against the inflammation and oxidative stress which generally contribute to falling prey to any sort of heart disease. Several studies have shown having a drink made of frozen berries decreases the levels of bad cholesterol by nearly 11 percent. The cells become healthier and they function in a much healthier manner after consuming berries. The best part about berries is that they can be eaten as a small snack and also serve as an excellent dessert option.
Walnuts are excellent sources of fiber and also micronutrients like copper, manganese, and even magnesium. Research claims that including few servings of this brain-like nut help protect the heart from problems. Eating walnuts reduce bad cholesterol, oxidative stress, diastolic blood pressure, and inflammation as well.
Avocados are known to be pleasant sources of monounsaturated fats that are heart-healthy and are also linked to having helped reduce the cholesterol levels in the body thereby lowering the risk of heart diseases. Studies have shown how those who consume avocados regularly are known to have 50 percent lesser chances of contracting metallic syndrome. Avocadoes are rich in potassium as well, an essential heart-healthy nutrient.
- Dark Chocolate
Flavonoids are found in plenty in dark chocolate—this helps in boosting heart health. Interestingly, one can come across several studies on the online platforms that talk about how eating chocolate regularly can lower the risks of heart diseases. One such significant study showed how people who eat chocolate at least five times a week have 57 percent lower chances of coronary disease. Another study spoke about how people who eat chocolate have a lower risk of developing calcified plaque found in arteries. But we need to understand that sweet chocolates have high sugar content and negate all the benefits that they provide if overeaten. Therefore, always buy dark chocolates which at least 70 percent of cocoa in them.
Tomatoes contain lycopene, it is a natural pigment which boasts of powerful antioxidants. It helps neutralize radicals which are harm-free, prevents oxidative damage, inflammation, all of these can control heart disease. Studies have shown how eating raw tomatoes help improve the good cholesterol levels in the body which is known as HDL cholesterol. Higher levels of this HDL cholesterol will help remove harmful excess cholesterol from the body and it will also protect against any stroke or other heart diseases.
Almonds are known to be nutrient-dense in nature. They boast the presence of several vitamins and minerals inside them and all of these are crucial for heart health. Eating just 1.5 ounces of almonds every day for six weeks straight has helped reduce the stubborn belly fat and bad levels of cholesterol—both of which form as high-risk factors for health.
We understand that keeping so much of information in mind while practicing a healthy diet for weight loss is difficult. This is why health programs like the cinderella solution come in handy. With the help of such programs, it is easier to stick to the weight loss goals while ensuring that your body isn’t being depleted of any essential nutrients.