Heart diseases account for ⅓ of all deaths in the world and diet plays a major role in heart health and can impact your risk of a heart ailment. Your heart is your bootstrapped or powerhouse and the essence of your living and as such should be pampered in every good way possible which includes eating healthy meals, exercising, and drinking the right beverages.
The human heart is an organ that pumps blood throughout the entire body via the circulatory system, supplying oxygen to the tissues, removing carbon dioxide and other wastes. The heart is made up of four chambers, the upper two chambers are called Atria or Atrium and the lower two chambers are called Ventricles or Ventricle. These four chambers are divided into two by muscular walls called Septa or Septum.
Cincinnati Children's
According to an article on Medicinenet, On the right side of the heart, the right atrium and ventricle work to pump oxygen-poor blood to the lungs, and on the left side, the left atrium and ventricle combine to pump oxygenated blood to the entire body.
If you are kind to your heart health, the following foods should be incorporated into your daily diet to lower your risk of heart diseases including blood pressure and blood sugar, high cholesterol, insulin levels as well as prohibiting obesity.
Marcelle pick
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2.Green tea: Green tea has been linked to several health benefits from increased fat burning to improved insulin sensitivity. It contains polyphenols and catechins which acts as an antioxidant to prevent cell damage, reduce inflammation and protect the heart. Daily consumption will do your heart good.
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3.Walnuts: These are great sources of fiber and micronutrients like magnesium, copper, and manganese. Consumption of walnuts regularly has been established to lower the risk of heart diseases and Obesity. A handful of walnuts may lower your cholesterol level and protect against inflammation in your heart's arteries. Interestingly, walnuts are packed with Omega-3 fatty acids, a plant sterol, and fiber. Eat walnuts daily instead of chips and cookies!
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4.Avocados: Avocados should have been number one on our list because it's very rich in potassium, a nutrient that's very essential to the heart. It decreases blood pressure, reduces cholesterol levels, and lowers the risk of heart diseases. Incorporate avocados in your meal daily for a healthy heart transformation.
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5.Tomatoes: Generally, tomatoes are considered to be good for a variety of things ranging from beauty, food, and health because it's loaded with lycopene a natural plant pigment with a powerful antioxidant that neutralizes harmful free radicals and inflammations. Regular or high infusion of tomatoes has been recorded to reduce heart risk diseases and stroke.
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6.Dark Chocolate: This category of chocolates is rich in antioxidants like flavonoids which can help healthily boost your heart. It helps lower the risk of coronary heart diseases if eaten at least 4-5 times a week. They are conveniently packaged for easy access in your bags and pockets and processed for your pleasure.
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7.Almonds: Almonds just like walnuts are incredibly called a repository of vitamins and minerals that are crucial to the heart. They are nutrient-dense nuts and also a good source of healthy monounsaturated fats and fibers responsible for the protection of the heart from diseases and inflammation.
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8. Fatty fish & Oil: Salmon, mackerel, sardines, and tuna all fall in this category loaded with omega-3 fatty acids which are extensively good for your heart health. A study showed that eating fish over the long term helps to lower total cholesterol, systemic blood pressure, blood triglycerides, and fasting blood sugar according to Healthline.
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9.Beans: Regular consumption of beans has been linked to reduced blood pressure and inflammation which are the two major risk factors of heart disease. Beans in themselves contain resistant starch which resists digestion but is fermented by the beneficial bacteria in your gut. Furthermore, some studies have shown that eating beans can reduce certain heart risk factors especially black and kidney beans.
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10. Olive Oil: This oil is quite beneficial on many levels and well documented. It's a staple in the Mediterranean diet and packed with antioxidants that decrease chronic diseases and relieves inflammation of the arteries. It has been associated with a reduced risk of heart disease and improves cholesterol. You can drizzle it over as salad dressings or use it for light cooking to enjoy its benefits.
123rf
11. Red wine: If you are the type that drinks alcohol, I will suggest you go for the red wine because it can boost the HDL "good" cholesterol and it's a heart-friendly choice containing two antioxidants known as resveratrol and catechin, which may protect the artery walls. Warning; Don't get drunk. A cup or two is enough as too much alcohol hurts the heart.
123rf
12. Sweet Potato: This simple delicious tuber is packed with dietary fiber, vitamin A, and lycopene. Its natural sweetness won't cause any spike in your blood sugar but protect your heart from diseases and inflammation. You can boost its natural sweetness, with a sprinkling of Cinnamon and lime juice instead of sugary toppings made of refined sugar. What's more, you can cut it into different preferred shapes and sizes for cooking.
123rf
Thanks for reading, please comment on your observations and recommendations in the comments section.
The human heart is an organ that pumps blood throughout the entire body via the circulatory system, supplying oxygen to the tissues, removing carbon dioxide and other wastes. The heart is made up of four chambers, the upper two chambers are called Atria or Atrium and the lower two chambers are called Ventricles or Ventricle. These four chambers are divided into two by muscular walls called Septa or Septum.
Cincinnati Children's
According to an article on Medicinenet, On the right side of the heart, the right atrium and ventricle work to pump oxygen-poor blood to the lungs, and on the left side, the left atrium and ventricle combine to pump oxygenated blood to the entire body.
If you are kind to your heart health, the following foods should be incorporated into your daily diet to lower your risk of heart diseases including blood pressure and blood sugar, high cholesterol, insulin levels as well as prohibiting obesity.
Marcelle pick
12 Heart-healthy transformation foods to dine are;
1.Garlic: For centuries, garlic has been used as a natural remedy to treat a variety of maladies. In recent years it's been found that garlic can even help improve heart health because of the allicin present in them which is believed to have various therapeutic effects. Garlic is highly nutritious but low in calories, combats sickness including the common cold, improves cholesterol levels, and lowers the risk of heart disease. Be sure to gobble garlic raw or crush it and allow it to sit for a few minutes before drinking or cooking to allow the formation of allicin and maximizing its possible health benefits.123rf
2.Green tea: Green tea has been linked to several health benefits from increased fat burning to improved insulin sensitivity. It contains polyphenols and catechins which acts as an antioxidant to prevent cell damage, reduce inflammation and protect the heart. Daily consumption will do your heart good.
123rf
123rf
3.Walnuts: These are great sources of fiber and micronutrients like magnesium, copper, and manganese. Consumption of walnuts regularly has been established to lower the risk of heart diseases and Obesity. A handful of walnuts may lower your cholesterol level and protect against inflammation in your heart's arteries. Interestingly, walnuts are packed with Omega-3 fatty acids, a plant sterol, and fiber. Eat walnuts daily instead of chips and cookies!
123rf
4.Avocados: Avocados should have been number one on our list because it's very rich in potassium, a nutrient that's very essential to the heart. It decreases blood pressure, reduces cholesterol levels, and lowers the risk of heart diseases. Incorporate avocados in your meal daily for a healthy heart transformation.
123rf
5.Tomatoes: Generally, tomatoes are considered to be good for a variety of things ranging from beauty, food, and health because it's loaded with lycopene a natural plant pigment with a powerful antioxidant that neutralizes harmful free radicals and inflammations. Regular or high infusion of tomatoes has been recorded to reduce heart risk diseases and stroke.
123rf
6.Dark Chocolate: This category of chocolates is rich in antioxidants like flavonoids which can help healthily boost your heart. It helps lower the risk of coronary heart diseases if eaten at least 4-5 times a week. They are conveniently packaged for easy access in your bags and pockets and processed for your pleasure.
123rf
7.Almonds: Almonds just like walnuts are incredibly called a repository of vitamins and minerals that are crucial to the heart. They are nutrient-dense nuts and also a good source of healthy monounsaturated fats and fibers responsible for the protection of the heart from diseases and inflammation.
123rf
8. Fatty fish & Oil: Salmon, mackerel, sardines, and tuna all fall in this category loaded with omega-3 fatty acids which are extensively good for your heart health. A study showed that eating fish over the long term helps to lower total cholesterol, systemic blood pressure, blood triglycerides, and fasting blood sugar according to Healthline.
123rf
123rf
9.Beans: Regular consumption of beans has been linked to reduced blood pressure and inflammation which are the two major risk factors of heart disease. Beans in themselves contain resistant starch which resists digestion but is fermented by the beneficial bacteria in your gut. Furthermore, some studies have shown that eating beans can reduce certain heart risk factors especially black and kidney beans.
123rf
10. Olive Oil: This oil is quite beneficial on many levels and well documented. It's a staple in the Mediterranean diet and packed with antioxidants that decrease chronic diseases and relieves inflammation of the arteries. It has been associated with a reduced risk of heart disease and improves cholesterol. You can drizzle it over as salad dressings or use it for light cooking to enjoy its benefits.
123rf
11. Red wine: If you are the type that drinks alcohol, I will suggest you go for the red wine because it can boost the HDL "good" cholesterol and it's a heart-friendly choice containing two antioxidants known as resveratrol and catechin, which may protect the artery walls. Warning; Don't get drunk. A cup or two is enough as too much alcohol hurts the heart.
123rf
12. Sweet Potato: This simple delicious tuber is packed with dietary fiber, vitamin A, and lycopene. Its natural sweetness won't cause any spike in your blood sugar but protect your heart from diseases and inflammation. You can boost its natural sweetness, with a sprinkling of Cinnamon and lime juice instead of sugary toppings made of refined sugar. What's more, you can cut it into different preferred shapes and sizes for cooking.
123rf
The bottom line
Diet plays a major role in our overall health especially in our heart which is known as the powerhouse because it pumps blood to the entire body system. Certain foods can cause inflammation, blood pressure, triglycerides, and increase cholesterol levels. Enhancing your diet with the right stuff lowers your risk for heart diseases, inflammation, and obesity.Thanks for reading, please comment on your observations and recommendations in the comments section.
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