Heart disease is one of the most burning health issues in the US; one Center for Disease Control report states that heart disease is the leading cause of death among adults in the country. Moreover, there is the increasing incidence of risk factors of heart disease including metabolic diseases like high blood pressure, diabetes, and abnormal cholesterol.
Although heart disease is a non-communicable disease, its causes such as risk factors can be alleviated through dietary changes that eliminate processed foods that contain high sodium and sugar. So, here are the best food items to be included in your diet for a healthy heart and lifestyle.
Soy foods are simply so high in protein that they easily replace animal proteins and are a great source for such requirements. Even though soy is a staple of the vegan community, soy foods themselves have numerous cardiovascular health benefits that could benefit everyone working toward optimum heart health.
Soy foods with sustainable production methods are nutrient-dense. Therefore, the nutrient ratio is considerably higher than the calorie or energy ratio. Consumers will, therefore, take in much more nutritional resources per calorie of the soy food from such products as opposed to high-calorie, low-nutrient-density foods.
A study reported that mild to moderate calorie restriction can positively affect blood pressure and obesity-two risk factors for cardiovascular disease. The dietary fiber and protein found in soy foods enhance satiety.
Apart from the nutrient density, soy foods also have a heart-friendly nutrient profile. Soy foods consist of healthy omega-3 and omega-6 fatty acids (good fats), B vitamin Complex (vitamins B1, B3, and B9), vitamin E, and vitamin K.
Omega-3 and omega-6 fatty acids have been identified as vital for heart-related diseases by reducing triglycerides. While triglycerides are essential body lipids, in excessive concentrations, they result in the thickening of the walls of the arteries, and risk enhancing the chances of heart attack.
Another study on B complex vitamins established a relationship between the vitamins and reduced mortality of stroke, coronary heart disease, and heart failure. B complex vitamins feed organs for smooth functioning, which includes the heart.
Additionaly, the vitamin E content in soy food has an antioxidant effect which does not allow damage to the walls of blood vessels. In addition, research on vitamin K from soy stated that vitamin K2 stops hardening on the arterial walls since it lowers stiffness. Thus, increase your potential to have a healthy heart by taking soy foods if you maintain the proper body weight and align your dietary requirements with the standard nutritional intake for heart-friendly nutrients.
Related reading: What food should I eat? The healthy eating plate
Nuts and chia seeds may be small, but the good things they give towards heart health are huge. They contain helpful bioactive nutrients that work in the body to keep it healthy and prevent any heart damage.
Nuts and seeds contain monounsaturated and polyunsaturated fatty acids (healthy fats like omega-3 and 6). The fatty acids help reduce blood cholesterol levels by lessening the amount of LDL/ bad cholesterol while increasing the amount of HDL/ good cholesterol. High LDL, blood plasma content, harms the heart because the small lipid particles stick to arterial walls, causing coronary heart diseases like atherosclerosis.
Another form of plant-based amino acid is in seeds and nuts which are rich in linoleic acids. A review of studies concluded that dietary intake of linoleic acid lowered the risk of coronary heart disease.
Third, nuts and seeds have high protein and dietary fiber content to encourage satiety for moderate calorie consumption. Other heart-friendly macro nutrients in seeds and nuts are B complex vitamins and magnesium.
The heart foundation recommends taking 3-4 handfuls of nuts and seeds per week to keep the heart healthy. Those with a little moderate or poor health of the heart should be able to consume a bit more. It further recommends the consumption of whole and ground nuts and seeds that are not processed and have fewer sodium contents than the processed ones. The healthy nuts and seeds that should be used in your heart-friendly meal include almonds, cashews, macadamias, pistachios, Brazil nuts, chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds.
The term “oily” is rather unappealing for an individual who would like to attain and maintain optimal heart health. However, in “oily fish,” “oily” relates to heart-healthy monounsaturated and polyunsaturated fats, such as omega-3 fatty acids.
As explained above, omega-3 amino acids reduce the amount of bad cholesterol in the body and increase the chances of not suffering from coronary heart disease. The omega-3 fatty acids found in oily fish also have an anti-inflammatory effect that prevents some damage to the cardiovascular muscles. The anti-inflammatory effect also prevents the heart from stress-induced inflammation in the mind.
Heart-friendly oil fish include cod, salmon, lake trout, herring, mackerel, and whitefish. One health book advises that a person should take two portions of oily fish-eight ounces a week.
Fruits are an easy one to include in your heart diet. Rich in vitamins, they provide the necessary elements for well-working hearts. In addition, fruits are also rich in vitamin C that protects against the loss of elasticity in blood vessels and cardiac muscle that can cause coronary heart disease.
Some fruits contain beta-carotene, a phytochemical plant pigment that is helpful for the heart. Fruits with high content of vitamin C and beta-carotene have red-orange color pigmentation. So, add oranges, papaya, grapefruit, tomatoes, and mangoes to obtain these nutrients.
Dark leafy greens are very dark in color, hence the term dark leafy greens. They are very rich in vitamin K that prevents coronary heart disease. They contain nitrate which improves vasodilation around the body and ensures blood vessels have enough space to expand and that circulation is healthy. The ideal includes kale, spinach, broccoli, bok choy, arugula.
Related reading: How Do You Cultivate Healthy Eating Habits In Kids?
A heart-friendly diet is that very cost-effective and safe intervention with regards to heart diseases. Therefore, include all the suggested food groups in your heart-healthy meal planning in order to improve heart health biomarkers.
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