It is said that an ounce of prevention is better than a pound of cure. That’s why before anything untoward happens to your cardiovascular health, start considering changing your diet for the better. Certain foods are highly recommended by specialists because of their ability to have a favorable impact on the heart and the rest of the circulatory system.
The following foods can safeguard you from an assortment of cardiovascular diseases especially when their consumption is paired with regular exercise and a healthy lifestyle:
Fats found in nuts are the good kind because they give you energy and reduce the levels of low-density lipoprotein (LDL) or bad cholesterol in the blood. Nuts are also loaded with flavonoids, plant-based compounds that act as antioxidants. It’s common knowledge that antioxidants help combat an assortment of cardiovascular diseases. Almonds, walnuts, pecans and pistachios are some of the nuts you should go nuts over.
Mackerel, trout, herring, salmon, tuna, sardines, trout — all of these as well as many other fishes are excellent sources of omega-3 fatty acids. A type of health-friendly lipid, omega-3 fatty acid offers a wealth of benefits for the cardiovascular system. It makes the arterial wall flexible and prevents plaque from sticking on the inside surface. It normalizes blood pressure and wards off inflammation that can be really bad for the heart.
Products out of refined grains may look really pretty. However, these foods can wreak havoc to your body, in particular your cardiovascular health. When shopping at the local supermarket, opt for whole grain products as they contain plenty of both soluble and insoluble fiber. Soluble fiber cleans the arteries while insoluble fiber prevents the absorption of bad fats. The best whole grains to go for include brown rice, rolled oats and whole-grain cereals.
Legumes are vegetables that consist of beans, peas and lentils. Including them in your diet is good for you because they provide the body with protein. Unlike meat, these heart-friendly foods have virtually zero fat in them. In addition, they do not contain cholesterol that causes arterial blockage and high blood pressure. Legumes also contain iron necessary for the formation of red blood cells that transport oxygen. They also provide the minerals potassium and calcium, both of which help in the promotion of optimum cardiovascular health.
It may look like it’s placed in the wrong article but alcohol is really good for the heart. According to specialists, 1 or 2 servings of alcohol a day may keep heart diseases at bay. Alcohol thins the blood and prevents the formation of clots that can cause stroke. Alcohol also encourages an increase in high-density lipoprotein (HDL) or good cholesterol, thus causing the levels of low-density lipoprotein (LDL) or bad cholesterol to drop off.