Many researches clearly shows that your diet affects the risk of heart disease. Healthy diet lowers the risk of heart disease. There are dietary guidelines recommended by many government bodies to increase the awareness among people regarding heart health.
(1). Include food in your diet which has plant sterols. Plant sterols and stanols are substances that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds. Plant sterols helps to lower the LDL cholesterol level.
- It is recommended to include 2 gm plant sterols per day in your diet by The National Cholesterol Education Program. Eat food with plant sterols daily to prevent the heart risk of heart disease.
(2). Include high fiber diet in your food. It is found that the high fiber food and whole grain food decreases the risk of cardiovascular disease.
- Dietary fiber can help you improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.
- Some whole grain foods are Whole wheat, Graham flour, Oatmeal, Whole oats, Brown rice, Wild rice, Whole grain corn, Popcorn, Whole grain barley.
- Insoluble and soluble, both types of fibers are good for your heart health. The AHA (american heart Association) recommends that at least half of the grains you eat are whole grains.
(3). Include fatty fish in your healthy diet. Increasing fish consumption is recommended for intake of omega-3 fatty acids and to confer benefits for the risk reduction of cardiovascular disease (CVD).
- The current Dietary Guidelines for Americans 2010 (DGA) recommendation for fish intake is at least 8 ounces of cooked seafood per week and to select some seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies.
(4). Include nuts in your diet. Studies suggest that eating regular nuts can reduce the risk of cardiovascular disease.
- Nuts have high content of fat but most fats in nuts are mono and polyunsaturated fats that lower low-density lipoprotein cholesterol level. A handful of different types of nuts (like walnut, peanut and almonds) are good to eat daily to improve your heart health.
(5). Include low fat or fat free dairy products daily in your diet. Studies suggest that milk has a neutral effect on cardiovascular health but other variant like yogurt may have positive effect on your heart health. Take 1% low fat or fat free dairy products in your diet regularly.
(6). Olive oil is best for your health. Olive oil is a major component in the Mediterranean diet. In a study it was found that the Mediterranean diet was associated with low rates of conditions like cardiovascular disease (CVD) and certain types of cancers, as well as increased life expectancy.
- Clinical studies focusing on olive oil show that consumption of olive oil may reduce cardiovascular risk factors by decreasing plasma triglycerides, total and low density lipoprotein (LDL) cholesterol, platelet activation, inflammation and oxidative damage, and increase high density lipoprotein (HDL) cholesterol and antioxidant status.
(7). Drink alcohol in a moderate amount. If you are a heavy drinker, you need to stop drinking alcohol or reduce it to a small amount because it is bad for your overall health including cardiovascular health. If you are a non-drinker then, as per AHA or american heart association, avoid drinking at all.
(8). More fruits and vegetables in your diet. Fruits and vegetables are rich in vitamins, minerals and antioxidants which helps to lower your blood pressure and improves your cardiovascular health.
- Most dietary guidelines recommend including 4 to 5 cups of fruits and vegetables per day in the diet.
(9). Beans and lentils are good for your health. Legumes are large, fleshy, colorful plant seeds. Beans, peas, and lentils are all types of legumes.
- Vegetables such as beans and other legumes are an important source of protein. They are a key food in healthy diets and have many benefit.
- Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.
- Most beans are also low in fat. Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.
(10). Include soy protein in your diet. Soy in your diet can lower cholesterol. Many research studies support this claim. The U.S. Food and Drug Administration (FDA) agrees that 25 grams per day of soy protein may reduce the risk of heart disease.
- Health benefits of soy products may be due to their high levels of polyunsaturated fats, fiber, minerals, vitamins, and low saturated fat content.
So, these tips can make your cardiovascular health better. Remember your cardio health depends on your food intake and regular exercise. Healthy body weight is also important. Eat healthy and do exercise daily, this will make you fit.
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Resources:
https://www.health.harvard.edu/heart-health/eat-more-fiber-rich-foods-to-foster-heart-health
https://www.betterhealth.vic.gov.au/health/healthyliving/olive-oil
https://medlineplus.gov/ency/patientinstructions/000726.htm
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