Statistics have shown that in the recent years the number of
people dying from a heart attack has gone down, but it is still among the top
killers of the human population.
Eating healthy and exercise has been among the best-known
ways to reduce the chances of heart attacks. To help you be on your way to a
healthier lifestyle here are a few foods you should include in your diet.
Tip 1 you can never go wrong with leafy Vegetables. I know
you do not want to include that Kale, broccoli or spinach with your deliciously
prepared steak or chicken but vegetables enhance your heart functions. Do not
deep fry them with butter or too much fat, eat them raw in a salad or even
steam them to help them retain most of the nutrients. Vegetables are known
to include high levels of carotenoids that will perform as an antioxidant.
They will help to clean up your body from compounds that can be potentially
harmful to you. Green vegetables contain a lot of fibers, vitamins, minerals
and healthy fatty acids.
Tip 2 good old fashioned oatmeal, not the instant to cook
oatmeal that contains some unhealthy sugars. What is recommended is the
old-fashioned oatmeal that might be a pain to prepare, but they are worth
it. Oatmeal is said to behave like a
sponge for cholesterol in the digestive tract when the cholesterol is absorbed
by the oatmeal they do not enter the bloodstream. The best part is that oatmeal
can be cooked in different ways and incorporated in various foods like healthy
pancakes, cookies, and even cupcakes. Whole grain pieces of bread, grits, and
kinds of pasta also promote healthy hearts.
Tip 3 is to include more soy-based foods in your meals which
contain a lot of proteins with lower levels of unhealthy fats and cholesterols.
The soy products like tofu and soy milk have polyunsaturated fats with added
fibers, vitamins, and minerals.
Tip 4 is to eat more fresh fruits which have a lot of
vitamins, fibers, antioxidants, and minerals that keep you healthy. Ladies who
include more citrus fruits in their life face lower risks of having the
ischemic stroke.
Food number 5 is potatoes. No, I am not talking about fries,
I know that made you happy for a second. I am talking about well-cooked
potatoes, they can be steamed or boiled or mashed, and as long as they are not
fried, they contain a lot of potassium. They also have a lot of fibers that are
good for the heart.
Food number 6 is the tomatoes that have been used more each
day which is excellent. Tomatoes have high levels of potassium that are good
for a healthy heart. They also have high levels of antioxidant lycopene that is
in the category of carotenoid. Carotenoids help clear the body of “bad”
cholesterol and keeping blood vessels from blocking, therefore, lowering the
risks of heart attacks. They have low calories, and sugars so include them more
in salads and everyday foods.
Tip 7 is go nuts. Just kidding, just eat more nuts that
include walnuts, almonds, pistachios, macadamia nuts, and peanuts. Not only are
nuts delicious they have high levels of vitamins E that reduce bad cholesterol.
Food number 8 is to include more legumes like beans, peas,
and lentils that give plant-based proteins with low and healthy fats.
Plant-based proteins are easier to digest, have a lot of fiber and the proteins
and potassium are great for the heart.
Tip 8 is to increase the amount of green tea that you drink
every day. A study carried out in the year 2013 showed that drinking four to
five cups of green tea daily helps reduce cardiovascular diseases by about 20%.
Tip 9 is to increase the amount of extra virgin olive oil
consumed to about four tablespoons a day. The olive oil has monounsaturated
fats that contribute to the reduction of cholesterol and levels of blood sugar
in the body reducing the risk of heart attacks. Olive oil is known as the ‘good
fat’ and can be added to salads to add a lot of flavors.
When you are on
medication consult your doctor before you start increasing the intake of any
foods this will ensure there is no negative drug interaction.
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