5 Foods You Should Include In Your Diet For a Healthy Heart

If cardiovascular disease runs in your family, now’s the time to prevent and reduce the risk of developing the disease before it happens. By following a healthy diet and eating certain foods, you can strengthen your heart and increase your overall well-being.

Eating whole foods in their natural form is the best way to consume the diet. This diet includes heart-healthy booster foods such as fruits, vegetables, fish, and whole grains. You can also add an occasional piece of dark chocolate and a glass of red wine for a healthy diet plan. Make a few tweaks to your eating plan will make a significant difference in your heart.

Here are the best five foods you should include in your diet for a healthy heart.

Fish

Fish are rich in omega-3 fatty acids, which have an anti-clotting effect that keeps blood flow healthy. Fish will also help lower triglycerides, which is the fat that leads to heart-related problems. Aim for a minimum of two servings of salmon a week. You can also try sardines, mackerel, trout, and tuna.

Nuts

Consuming just five ounces of walnuts a week will help reduce the risk of developing heart disease. These have plenty of healthy fats that will raise your HDL cholesterol in a right way. Walnuts are also an excellent source of omeg3 fatty acids. You can also try almonds, chia seeds, and pistachios.

Berries

Berries, especially raspberries are filled with polyphenols, which are antioxidants that destroy free radicals that cause damage to the body. They also deliver vitamin C and fibre which are known to lower the risk of strokes. You can also add other berries such as strawberries, blackberries, and blueberries as they are rich in fibre and nutrients.

Dairy

Dairy products such as yoghurt and low-fat milk are rich in potassium. This allows you to lower your blood pressure and receive minimal saturated fat. You can also consume potassium-rich foods such as vegetable fruits, potatoes and oranges.

Legumes

Legumes such as chickpeas and lentils are an excellent source of soluble fibre that helps to reduce your LDL cholesterol. Aim for low-sodium options to reduce your salt intake. You can also try other options of soluble fibre such as okra, apples, eggplant, and pears.

Do you include these heart-healthy foods to your diet? Comment below and share your opinions with us!…

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5 Ways You Can Prevent Heart Disease

Most of us already know that poor lifestyle habits such as smoking, eating bad choices, consuming too much alcohol and living a sedentary lifestyle can affect your heart. When combined altogether, they will set up the perfect stage for heart disease and lower your metabolism.

So what can we do to make better choices for our health and heart? Check out these five ways you can prevent heart disease.

Make a Diet Change

Following healthy eating with fresh fruits, vegetables, healthy fats, protein, and whole grains will promote a healthy heart and enhance your overall diet. Steer clear of processed foods that lead to cholesterol as well as sodas, white rice, bread, salt, and refined sugar.

Reach a Healthy Weight

The extra fat you keep around your bell will put a strain on your heart and also lead to diabetes. If you are overweight, consider losing 10% of fat to help make a better impact on your heart, blood sugar levels as well as blood pressure.

Stay Active

Following a healthy exercise daily will help fight against chronic heart conditions and diseases. A simple thirty-minute workout will do wonders for the body and also improve your blood pressure.

Consume in Moderation

If you enjoy sweets or drink alcohol, consider limiting our intake in moderation. Stick to no more than two servings a day for men and one serving for women.

Avoid Smoking

Smoking cigars, cigarettes and pipes will affect the heart and arteries just as it damages the lungs. Even if you don’t smoke, second-hand smoke is also toxic to the body

Following these healthy choices will help you stay motivated and keep a healthy heart. Be sure to keep track of your progress and set goals for a successful change.

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Top 5 Daily Activities You Can Do For a Healthy Heart

Many of us already know that exercise and a proper diet will help keep your heart healthy and strong. But what else can you do improve your heart?

Check out these top five daily activities you can do for a healthy heart.

Eat the GOOD Fat

No matter what those fad diets will tell you, our bodies need fats like saturated, unsaturated, and polyunsaturated fats. However, one fat we don’t need is trans-fat. You can reduce the risk of heart disease by limiting your intake of trans-fat that clogs the arteries by raising reduced cholesterol levels and lowers the good cholesterol levels. You can remove trans-fat from your diet to help improve blood flow.

Follow Good Dental Health

Dental hygiene is importance to your overall health. According to research, bacteria that grow in the mouth can move towards the bloodstream and cause an increase in C-reactive protein that inflames the blood vessels. Be sure to practice good hygiene by brushing and flossing your teeth to ward off gum disease.

Sleep

Sleep is a vital component to optimal health. When our bodies don’t get enough sleep, you will increase the risk of developing heart disease – no matter how old you are. Those who get an average of fewer than six hours of sleep more likely to have a stroke or heart attack. Aim for at least seven to eight hours of sleep per night.

Follow these top five daily activities you can do for a healthy heart, and you will feel better along with developing a healthy lifestyle.

What else can you do to improve your heart health? Comment below and let us know what you think!

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