16 Best Foods For A Healthy Heart
Health professionals recommend losing 5% to 10% of your initial weight over approximately 6 months. Even before you reach this goal, a loss of only 3% to 5% of your current weight can lower blood triglyceride and glucose levels, as well as your risk of developing type 2 diabetes. Losing more than 3% to 5% of your weight can improve blood pressure measurement, lower “bad” LDL cholesterol and increase “good” HDL cholesterol. The more body fat you have and the more you weigh, the more likely you are to develop heart disease, high blood pressure, type 2 diabetes, breathing problems and certain types of cancer.
In combination with other dietary and lifestyle changes, even a slight decrease in your cholesterol levels can have a major impact on your risk of heart disease. Another study showed that eating fish was long-term related to lower levels of total cholesterol, triglycerides in the blood, fasting blood sugar and systolic blood pressure. Avocados are heart doctor near me an excellent source of heart-healthy monounsaturated fats, which have been associated with low cholesterol and a lower risk of heart disease . Likewise, another study found that eating at least three servings of whole grains significantly reduced systolic blood pressure by 6 mmHg, which is sufficient to reduce the risk of stroke by about 25% .
They also lower blood pressure and minimize the build-up of fatty plaques in the arteries. Frozen spinach contains less folic acid than freshly harvested spinach, and some studies say that folic acid can reduce the risk of heart disease. However, there is a trap: the folic acid of fresh spinach breaks down over time. So if you’ve driven fresh spinach long distances before it comes to the table, or if you leave it in the fridge for a week, frozen spinach can be more nutritious. Carrots are probably best known as a major source of carotenes. They have a lot of the well-known beta carotene with nutrients, but carrots are also a good source of alpha and gamma carotenes .
Unlike refined carbohydrates, whole grains, such as brown rice, oats, rye, barley, buckwheat and quinoa, are fibrous foods full of nutrients. According to a review published in BMJ, eating three or more servings of whole grains per day can reduce the risk of heart disease by up to 22%. Fibers, B vitamins, iron, magnesium and zinc in whole grains improve your cholesterol and bring oxygen to the blood to reduce your risk of heart disease. Foods containing saturated fat, such as fatty meat, bacon, sausages, lamb, pork, butter, cheese and other dairy products made from whole milk or two percent, increase the LDL cholesterol level in the blood.
Research suggests that an emotionally disturbing event, especially the one with anger, may trigger a heart attack or angina in some people. Stress can contribute to high blood pressure and other risk factors for heart disease. Some ways people deal with stress (drinking alcohol, using other substances, smoking or eating too much) are not healthy ways to control stress. Preeclampsia increases your risk of developing coronary artery disease later in life. However, if you have had the condition, you should be very careful about controlling your blood pressure and try to reduce other risk factors for heart disease.