Foods that reduce your heart attack risk

Foods that reduce your heart attack risk

The heart is the most vital organ of our body. Surprisingly, we take care of it least. Loading it everyday with stress and an unhealthy diet may increase the cholesterol level in our body, which may lead to vascular plaques that impair the heart functioning correctly. “A heart attack happens when an artery (the blood vessel that distrusted blood and oxygen to the entire body) is blocked. Fatty, cholesterol-containing deposits build up over time, forming plaques in the heart’s arteries. If plaques rupture, a blood clot can form. As a result, it blocks arteries, which causes a heart attack.”

So, do you want to clean blood vessels? Are you ready to improve your overall well-being? What about decreasing the risk of a heart attack in the future? In this article, we will be sharing some good healthy heart and nutrients foods to prevent heart attack issues. One should remember that all nutrients are equally essential – whether we talk about carbohydrates, protein, or fat.

1. Carbohydrate

Good quality carbs in your daily diet are essential. Normally, we consume carbohydrate from roti, rice, pearl millet, and more, which are very healthy as it contains soluble fibers, that can remove the extra cholesterol and fat from the body. To make the carb diet healthier, we can add these foods in our diet.

• Berries
  Blueberries and strawberries are very good at lowering blood pressure and dilating blood vessels. People who love strawberries also get fiber, Folate Antioxidants, and potassium from their favorite berries. The red berries are full to the brim with vitamins C (contain more than oranges). As for blueberries, they are low in calories and used for medical purposes like treating bad coughs, improving vision, and more. Berries consider as good for the heart and brain.
• Pomegranate
  Peeling pomegranates can be challenging, but despite the challenge of wresting edible nibs from this round red fruit, once you do so, you are in for some incredible benefits for health. Because they are oh-so-nutritious, containing fibre, vitamin c, and Vitamin k. This fruit is also a good source of antioxidants that prevent the cells of your body from damage caused by free radicals and increase haemoglobin levels
• Oatmeal
  Made from the grains of the oat plant is known as oatmeal. Consumption of Oatmeal date back to 7,000 B.C. Exactly oats were the cereals humans cultivated first. The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. According to FDC, one cup of dry oats contains 51g carbs, 13g protein, 5g fat, and 8g fibre.

2. Protein

Protein is pretty important because, besides giving muscle strength, it also provides satiety. However, we need to have lean protein, and one good example of lean protein is Daal (pulses). You can add these foods for more lean protein.

• Fatty Fish
  Fatty fish is known as a good source of high-quality protein. They contain essential minerals and vitamins. Vitamin – B2 and D along with Riboflavin help bones to absorb calcium. And minerals – IRON, ZINC, and SELENIUM help us to improve our health and fight against heart disease. This food can also decrease the risk of Arrhythmia and Atherosclerosis.
• Nuts
  Crunchy, filling, and nutritious, nuts are a great food to have on hand. They contain fiber, healthy fat, and protein. Many reports show, adding a handful of nuts in your diet can promote a healthy weight and reduce the risk of certain health conditions, including heart issues. You can add plenty of nutritious nuts in your diet, such as Almonds, Pistachio, Walnuts, Cashews, and more. These nuts have a wide range of Vitamins and a good amount of fiber & zinc.

3. Fat

Usually, we think that having fat lead to heart problems. But on the contrary, fat is essential for our body. However, it is necessary to have healthy fat. When we mention healthy fat, meaning look for monosaturated fat, which is usually available in different refinery oils. Besides that, there are hidden sources of monounsaturated fat in your diet, too. One of the best sources of your healthy fat is seeds and nuts.

• Extra Virgin Olive oil
  Extra virgin olive oil is packed with heart-healthy fats and antioxidants, making it a great addition to a nutritious diet. The oil has a long list of health benefits, with research suggesting that it may protect against heart disease, combat particular cancer, and alleviate inflammation. According to healhtline.com, one teaspoon of olive oil contains 119 calories, including 14% saturated fat, 73% monosaturated fat, 11% polyunsaturated fat, and Vitamin E and K. Some low-carb and low-fat foods are also known for a healthy heart.
• Dark Chocolate
  Chocolate has been a popular treat since the Maya civilization enjoyed its spice beverage back in 2000 BC. We still value it, and now we have even more reasons to consume it. Not only is it a popular delicious treat, but dark chocolate also has a wide range of health benefits. To be considered “Dark Chocolate”, it should contain 60 to 70% coca because the high concentration of cocoa can help you to protect your heart, normalize blood pressure, and fight against inflammation and blood clotting. Cocoa is a rich source of flavanols – that have antioxidant, anti-inflammatory, and free-radical scavenging properties.
• Green Tea
  Green tea is touted to be one of the healthiest beverages on earth as it contains bioactive compounds which offer many health benefits, including lowering the risk of heart diseases and improving brain function. Green tea comes with catechin called epigallocatechin-3 gallates, which help to reduce the formation of free radicals in the body and protect cells and molecules from damage. Just one cup of green tea can give a lot of benefits to your body.
• Broccoli and Spinach
  There are two types of fibres – soluble and insoluble. Soluble fibre absorbs water and forms a gel in the stomach, while insoluble fibre softens stool and reduces transit time in the digestive tract, which lowers the risk of constipation and colon cancer. Broccoli and spinach have both types of fibre and are also known as rich sources of Vitamin C and Potassium. Thus, these two veggies can play a vital role in muscle building and proper heart functioning.
• Avocado
  This incredibly nutritious fruit decreases harmful cholesterol levels and aids clear the arteries. It is a rich and healthy fat and contains a long list of vitamins, including Vitamin C, B5, and B6, Vitamin E and K, and others. Avocados are full-packed with fibre, which can support weight loss, blood sugar reduction, and other health-benefiting processes.

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