Heart disease has become an epidemic in North America, with heart disease being the second leading cause of death in Canada and the first in the United States. Many factors, such as lifestyle and diet, as well as hereditary susceptibility, play a role in the development of cardiovascular-related disorders, as they do with many chronic conditions.
Although certain factors are beyond our control, recent findings have shown compelling data on the benefits of eating heart-healthy foods. While there are a number of foods to avoid for heart health, such as refined carbs, sugar, and fructose-containing sweeteners, there are also a number of foods that are healthy to your heart. By avoiding the bad items, we can free up space on our plates for foods that promote cardiovascular health.
Choosing the correct foods at the grocery store or local market can help you take care of your cardiovascular system. Consider including the following seven heart-healthy items in your cooking and eating routines on a regular basis.
Garlic as a Heart-Healthy Ingredient
Garlic is widely loved and used in many cultures throughout the world, and include it in your diet is a simple method to help prevent heart disease. Garlic and its sulphur-containing components have been the subject of several clinical experiments and investigations.
Garlic has been linked to lower blood pressure, cholesterol levels, and blood glucose levels, all of which are risk factors for cardiovascular disease. Garlic supplementation for a short period of time has been demonstrated to reduce low-density lipoprotein (LDL) oxidation, which is a crucial contributor in the development of cardiovascular disease.
Seafood as an Anti-Inflammatory
Anti-inflammatory omega-3 fatty acids, found in seafood like salmon, sardines, and mackerel, have been demonstrated to improve heart health time and time again. Polyunsaturated long-chain fatty acids contained in seafood, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help reduce inflammation and lower increased triglyceride levels.
DHA, in particular, has been proven to raise high-density lipoprotein (HDL) and lower triglyceride levels, both of which are beneficial to cardiovascular health.
We should eat at least two servings of omega-3-rich foods every week, according to the American Heart Institute.
Extra Virgin Olive Oil for Carotenoids
EVOO, or extra-virgin olive oil, is one of the cornerstones of the Mediterranean diet, a heart-healthy eating plan. The bioactive chemicals and carotenoids present in olive oil, such as beta carotene, have been demonstrated in clinical studies to have cardioprotective properties. These powerful antioxidants aid in the reduction of inflammation, which can lead to cardiovascular disease.
Monounsaturated fatty acids in abundance, along with tocopherols and polyphenols, appear to be the ideal combination for maintaining blood vessels and arteries happy and healthy. Anti-inflammatory antioxidants can reduce the burden on arteries by providing them with the nutrients they need to function optimally.
Monounsaturated fatty acids can help lower triglyceride levels, while anti-inflammatory antioxidants can help reduce the burden on arteries by providing them with the nutrients they need to function optimally. Drizzling this heart-healthy oil over your favorite dishes may nourish your body as well as entice your sense of taste.
Flaxseed for Therapeutic Purposes
When it comes to enhancing cardiovascular health, these small but potent seeds carry a punch. Flaxseeds have been consumed by humans since ancient times and have been used for culinary and therapeutic purposes by tribes all over the world. The soluble gum in these fiber-rich seeds may help to keep cholesterol levels in check.
Flaxseeds are also high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that helps to minimize vascular inflammation. These small powerhouses also include phytoestrogens, which have been shown to lessen the risk of heart disease in studies.
Berries Lowering Oxidation in the Body
Filled with polyphenols, minerals, and fiber, berries help minimize the risk of cardiovascular issues. The consumption of berries on a regular basis has been demonstrated to lower LDL oxidation and total plasma antioxidant capacity, both of which are important in lowering the risk of cardiovascular disease.
Anthocyanin, a polyphenol found in blueberries, has been linked to improved cardiovascular health due to its antioxidant properties. Raspberry seeds’ polyphenols and essential fatty acids have also been proved to protect against cancer.
Spinach for Your Plasma Nitrate
It’s no surprise that nutrient-dense spinach made the list of foods to eat for a healthy heart. The nitrates in spinach have been demonstrated to increase endothelial function and lower blood pressure when converted to nitric oxide in the body, both of which are important elements in supporting cardiovascular health. Research has revealed that eating nitrate-rich vegetables like spinach lowers blood pressure while boosting plasma nitrate levels.
Tomatoes for Heart Health and Reduced Stroke Risk
Tomatoes have also been identified as a food that is beneficial to the cardiovascular system. Their ability to enhance markers of cardiovascular disease, including as endothelial function, blood lipids, and blood pressure, has been established in studies.
Lycopene, an essential ingredient present in tomatoes, has been shown to lessen the incidence of stroke by up to 26%. Cooking tomatoes, in contrast to their raw counterparts, may actually make their defensive components more bioavailable throughout digestion.
Start Protecting Your Heart
Every meal allows us to fuel our bodies while also supporting our cardiovascular systems. Adding heart-healthy pantry staples like garlic, EVOO, and flaxseeds to everyday dishes is an easy way to improve them. Fresh seafood, berries, spinach, and tomatoes, when consumed on a regular basis, not only supply the building blocks for everyday wellness, but they also contribute to good cardiovascular health. With so many heart-healthy foods to pick from, it’s easier than ever to fuel our bodies with nutrients that prevent and protect us from cardiovascular disease