Many people unknowingly lead a lifestyle that can have an unwanted effect on their heart. According to CDC data (Disease Control Center); humans have an average heart age 7 years older than they should be. This age gradually increases with diabetes, high cholesterol, high blood pressure, obesity or bad habits. There are simple ways to turn back the clock in your heart. And it’s as simple as adding foods that can lower your risk of heart disease to your diet. According to a study from Emory University, more than 50% of all heart attack deaths could be prevented by a simple change of diet. That means it’s time to take your heart health into your own hands!
A Penn State study found that people who react poorly to stressful situations have more inflammation in their bodies and that inflammation is directly linked to obesity, as well as diseases such as diabetes, cancer and heart disease. In addition, when your anxiety is high, there may also be an increase in stress hormones such as cortisol, which is known as the “belly fat hormone” because of the lipids produced in the bloodstream and the ability to store them in our fat cells. What makes Rooibos tea effective for calming your mind is the unique flavonoid called Aspalathin. Research shows that this compound may help keep your heart healthy by reducing stress hormones that cause hunger and fat storage. For this reason, it is one of the best foods for weight loss.
A study of more than 2,000 adults found that those who consumed just 2% of their total daily calories from yogurt had a 31% lower incidence of hypertension. Also, another study found that a serving of yogurt per week was associated with a 6% reduction in a person’s risk of hypertension. Yogurt goes back to its two essential nutrients, vitamin D and calcium. In addition, some yogurts contain a hefty dose of potassium, a proven blood pressure lowering agent. Be careful with flavored yogurts, which are often loaded with added sugars. Choose one of these best yogurts for weight loss, according to nutritionists.
Almonds are ideal for sprinkling over a hot bowl of oatmeal, crushed into a creamy butter, or as an afternoon snack. Plus, magnesium- and antioxidant-rich almonds may protect your heart by lowering your LDL levels and better controlling blood sugar and blood pressure.
Sweet potatoes, the king of slow carbohydrates, are packed with fiber and nutrients and can help you burn fat. The magic ingredient here is carotenoids, antioxidants that stabilize blood sugar and lower insulin resistance, preventing calories from being converted to fat. This means it reduces your risk of diabetes, one of the biggest threats to your heart. And their high vitamin profiles (including A, C and B6) give you more energy to burn in the gym.
“Sprouted” garlic often goes to waste. But scientists report that this kind of garlic has more heart-healthy antioxidant activity than fresh ones. It is a food that can be loved because it is odorless. One study found that participants who consumed it regularly saw a reduction in plaque buildup in the arteries.
Just one tablespoon of these ultra-powerful seeds provides nearly three grams of fiber for just 55 calories. Flax seeds are the richest plant source of omega-3 fats that help reduce inflammation, prevent mood swings, and prevent heart disease and diabetes. A diet containing heart-friendly fats, such as those found in flaxseed, raises good HDL cholesterol levels. Flax seeds are a subtle, nutty addition to smoothies, salad dressings and yogurt. But you need ground flaxseed to reap all the heart benefits; because solid seeds are not easy to digest.
Boiled peanuts contain five times more resveratrol (a heart-healthy phytonutrient) than dry-roasted, oil-roasted or raw peanuts. Boiled peanuts are cooked in their shells, and in fact resveratrol is found in the shells, which we normally discard when eating raw peanuts. Boiled peanuts are also lower in calories and fat than raw or dry-roasted peanuts. “Nuts are a great source of fiber and healthy fats that can help fight inflammation in the body and also support digestive health,” adds expert dietitian Isabel Smith.
This fatty fruit can give your salads and sandwiches a much-needed creamy look, but in addition to flavor and texture, avocados are also a solid monounsaturated and polyunsaturated fat that helps lower LDL (bad cholesterol) and curb inflammation, which can lower your risk of heart disease. – and vascular disease Kale, a type of collard greens, is a classic favorite anti-inflammatory superfood. This leafy green vegetable contains only 33 calories per cup and is high in fiber, anemia-fighting iron, fat-soluble vitamins K, A, C and bone-building calcium.
Wild salmon is packed with heart-healthy omega-3 fatty acids, but it’s important to consider farmed varieties, as not all of these fish are produced equally. “Wild salmon get a lot of astaxanthin from their diet,” says Adam Splaver, who emphasizes its importance for heart health.
Edamame are always a great food as they are an excellent source of magnesium, folic acid and potassium. These nutrients help lower blood pressure and support heart health, reducing your risk of heart disease. Fiber protects the heart by increasing the body’s ability to produce low-density lipoprotein (LDL) receptors, which act as bouncers and pull “bad” cholesterol out of the blood. And edamame is an excellent resource on the subject. Researchers at the University of Leeds analyzed a number of studies and found that for every 7 grams of fiber consumed, the risk of cardiovascular disease was significantly lower.