Heart disease accounts for many deaths in the U.S. That is why you need to do everything possible to ensure that you do not suffer from it. To reduce the risk of suffering from it, you should eat foods in their natural form. These foods will help manage your blood pressure and cholesterol levels, reducing the risk of suffering from heart disease. You should include several heart-healthy foods in your diet.
1. Green Leafy Vegetables
Eating green leafy vegetables can help reduce your risk of suffering from heart disease. These vegetables are great sources of vitamins, antioxidants, and minerals. For instance, they provide the body with vitamin K, which promotes blood clotting and acts as an artery protector. They also contain nitrates. These nutrients help ensure that arteries do not get stiff and reduce blood pressure.
They also help ensure that the cells found in blood vessels function well. All of this help lower the risk of suffering from coronary heart disease. To get the most out of these vegetables, you should eat them when they are raw. You should also take at least 60 milligrams of these vegetables every day. Some vegetables you should include in your diet are collard greens, kale, and spinach.
2. Berries
Berries such as raspberries, blackberries, blueberries, and strawberries are delicious and contain low amounts of calories. You can take them as snacks or desserts. They are usually associated with many health benefits. For instance, they can help lower your risk of suffering from heart disease. They are a great source of antioxidants that help prevent heart inflammation and oxidative stress.
They also help improve insulin resistance and lower the levels of bad cholesterol. Blueberries help the cells found in the lining of blood vessels to function better. That, in turn, helps control blood clotting and blood pressure. To experience more benefits, you should add organic superfood supplements such as the Acai Seed Extract to your diet. Such a supplement will offer the same benefits that berries provide.
3. Whole Grains
Whole grains have a germ, endosperm, and bran. Unlike refined carbohydrates, these grains can help lower your risk of suffering from coronary heart disease by 20%. They contain dietary fiber that helps prevent post-meal blood sugar increase. They also contain antioxidants, potassium, and magnesium, which help lower blood pressure, reducing the risk of suffering from heart disease.
Some of the whole grains you should include in your diet are brown rice, rye, buckwheat, and barley. You should also buy food products with a “whole wheat” or “whole grain” label. To get the most out of them, you should eat at least two servings every day.
4. Avocados
Avocados can help boost your heart health. They contain high amounts of dietary fiber, healthy fats, and minerals, which help lower cardiovascular heart disease risk factors. Avocados also contain polyunsaturated and monosaturated fatty acids. Monosaturated fatty acids help lower the levels of bad cholesterol. These fatty acids also help maintain good cholesterol levels, improving heart health. Avocados are also a great source of magnesium and potassium. These two nutrients help the heart muscle to function better.
To experience all the benefits associated with avocados, you should eat at least two avocados every week. However, you should not eat too many avocados since they contain huge amounts of calories. That is why they are very satiating.
5. Fatty Fish
If you want to improve your heart health, you should consume fatty fish such as sardines, salmon, tuna, and mackerel. These fish are usually good sources of omega-3 fatty acids, which lower the risk of suffering from heart disease. Omega-3 fatty acids lower bad cholesterol levels, blood sugar, and blood triglycerides. Also, they help lower blood pressure. All these are heart disease risk factors.
To get the most out of eating fish, you should consume at least two servings of fish every week. If you do not want to consume fish, you should take other seafood, consume fish oil, or fish oil supplements. Omega-3 supplements can also be good alternatives.
Closing Thoughts
Certain foods can help you lower your risk of suffering from heart disease. They include green leafy vegetables, whole grains, avocados, and fatty fish. Also, you should take these foods together with food supplements.