DIET FOR HEALTHY HEART – 7 GREAT FOODS FOR HEART HEALTH

DIET FOR HEALTHY HEART – 7 GREAT FOODS FOR HEART HEALTH



A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight, reducing your risk of diabetes and high blood pressure.

It can also help lower your cholesterol levels and reduce your risk of some cancers.

Even if you already have a heart condition, a healthy diet can benefit your heart.

For someone with heart disease, diet is a big deal. Along with other healthy habits, it can slow or even partially reverse the narrowing of vessels that supply blood to the heart muscles.

This is very important as this reduces the risk of a heart attack.

hi guys and welcome back to Med simplified in this video we are going to talk about 7 foods that are very good for your heart I'm Dr Umar and let's begin a healthy heart is essential for your overall health and well-being a healthy heart can pump blood effectively which helps to deliver oxygen and nutrients to the body's tissue and organs this can improve energy levels reduce fatigue and improve the overall quality of your life heart disease also known as cardiovascular disease is a term used to describe a range of conditions that affect the heart and the blood vessels these conditions can include coronary artery disease heart failures arrhythmias and water disorders morbidity refers to the incidence or prevalence of a disease or condition while mortality refers to the number of deaths caused by the disease heart disease is a leading cause of both morbidity as well as mortality worldwide and its impact is growing and it varies by age sex and geography according to the World Health Organization cardiovascular disease is responsible for an estimated 17.9 million deaths per year accounting for 31 of all Global deaths in the United States heart disease is the leading cause of death for both men and women causing around 655 000 deaths per year the morbidity due to heart disease is also high with millions of people living with condition and experiencing a range of symptoms and complications some of the common symptoms of heart disease can include chest pain discomfort shortness of breath fatigue and palpitations complications can include heart attacks stroke heart failure and arrhythmias the impact of heart disease on morbidity and mortality can be reduced through lifestyle modifications such as regular exercise a healthy diet avoiding smoking and managing stress as well as through Medical Treatments such as medication surgery and other interventions diet plays a crucial role in heart health consuming a healthy diet is associated with a lower risk of developing cardiovascular disease while an unhealthy diet can increase the risk here are some of the impacts of diet on heart health consuming a diet high in sodium can increase blood pressure levels which is a major risk factor for heart disease similarly consuming a diet high in saturated and trans fats can increase cholesterol levels in the blood which is another risk factor for heart disease eating a diet that is low in saturated and trans fats and high in fiber can help to lower cholesterol levels and reduce the risk of heart disease consuming a diet high in calories and low in essential nutrients can lead to weight gain and opacity which is another risk factor for heart disease eating a healthy diet that is low in calories and high in essential nutrients can help to maintain a healthy weight and reduce the risk of heart disease so the bottom line here is that we should take very good care of the heart and the blood vessels because these are very essential parts of our body and eating a diet that is rich in good nutrients plays a vital role in improving heart health as well as avoiding the foods that can promote heart diseases like foods rich in sodium trans fats and high calories they also play a vital role for maintaining a healthy heart now let's talk about seven foods that are very good for your heart number one oats oats are a great source of fiber and have been shown to lower the LDL cholesterol levels also known as a bad cholesterol you can enjoy them in the form of oatmeal granola or even in baked goods like oatmeal cookies a study published in the American journal of clinical nutrition found that consuming oatmeal or oat bran can significantly reduce total cholesterol levels by five to ten percent and LDL cholesterol levels by seven to ten percent number two salmon salmon is a fatty fish that is rich in omega-3 fatty acids these healthy fats have been shown to reduce inflammation in the body and improve your overall heart health aim for at least two servings of fatty fish per week and you can enjoy them grilled baked or even in sushi a scientific review of 2500 people found that consuming omega-3 fatty acids from fish such as salmon can significantly reduce the risk of cardiovascular disease particularly in those with high triglyceride levels number three berries berries like strawberries blueberries and raspberries are packed with antioxidants that have been shown to reduce inflammation in the body and improve your overall heart health you can enjoy them fresh or frozen in smoothies or even as a healthy dessert a study published in the American journal of clinical nutrition found that consuming blueberries for eight weeks can significantly improve your endothelial function of your heart which is a marker of heart health berries like strawberries blueberries and raspberries have Rich antioxidants in them like anthocyanins and flavonoids these antioxidants have been shown to reduce inflammation in the body which is a major risk factor for heart disease number four nuts nuts like almonds walnuts and pistachios are a great source of healthy fats fiber as well as proteins they have been shown to improve cholesterol levels and reduce inflammation in the body you can enjoy them as a snack in trail mix or even in salads a study published in the Journal of American College of Cardiology found that consuming nuts can reduce the risk of coronary heart disease by up to 37 and multiple Studies have found that eating a diet rich in nuts helps to lower the LDL cholesterol or the bad cholesterol and it also increases the good cholesterol which is known as the HDL cholesterol number five dark chocolate dark chocolate is a delicious treat that's also good for your heart it's high in antioxidants that have been shown to improve blood flow in the vessels and lower the blood pressure just make sure to choose dark chocolate with at least 70 cocoa solids a meta-analysis of 15 studies found that consuming dark chocolate can significantly reduce blood pressure particularly in those with hypertension apart from reducing blood pressure it has been found that eating dark chocolate improves your HDL levels and decreases the LDL levels of cholesterol in your body inflammation is a major risk factor for heart disease and a study published in the American Journal of nutrition found that consuming dark chocolate can help to reduce inflammation in adults with overweight or obesity the study found that those who consume dark chocolate had lower levels of inflammatory markers in their blood number six leafy green vegetables leafy greens like spinach kale and collard greens are packed with vitamins minerals and antioxidants they have been shown to improve heart health by reducing inflammation in the body and improving your overall blood pressure you can enjoy them in salads smoothies or even as a sauteed dish a study published in the British medical journal found that consuming one extra serving of leafy greens per day can reduce the risk of coronary heart disease by 16 leafy green vegetables are a rich source of vitamins and minerals like vitamin K magnesium and potassium these nutrients are important for maintaining healthy blood pressure levels and preventing heart disease leafy greens are low in calories and high in fiber which can help to prevent weight gain and maintain a healthy weight maintaining a healthy weight is very important for reducing the risk of heart disease number seven avocados avocado is a great source of healthy fats that have been shown to improve cholesterol levels and reduce inflammation in the body you can enjoy it as a spread on toast in salads or even as a substitute for mayonnaise a study published in the Journal of American Heart Association found that consuming one avocado per day as a part of moderate fat diet can significantly improve cholesterol levels and reduce the risk of cardiovascular disease and another study published in the journal of clinical hypotension found that consuming avocados can help to lower blood pressure in adults with hypertension the study found that those who consumed avocados for six weeks had significantly lower systolic blood pressure than those who did not consume avocado avocado is a unique fruit that is packed with healthy fats fibers and nutrients that have been shown to improve heart health it can improve cholesterol levels blood pressure vascular function and reduce inflammation so the next time you're looking for a healthy and delicious addition to your meals try incorporating more avocados in your everyday meals in conclusion we have discussed seven different foods that have been shown to benefit heart health berries leafy greens fatty fish nuts whole grains avocado and dark chocolate all have unique properties that can improve cholesterol levels blood pressure reduce inflammation and improve the overall heart health incorporating these Foods into your diet is a simple and effective way to support a healthy heart remember a healthy diet is just one aspect of a heart healthy lifestyle regular physical activity Stress Management and avoiding smoking are also very important for maintaining a healthy heart thank you for watching and we hope you found this information helpful if you did you can always make a small donation on our patreon page it really helps us to keep making free health videos like this and also don't forget to subscribe to our channel for more health and wellness tips see you guys in the next video take care goodbye

#DIET #HEALTHY #HEART #GREAT #FOODS #HEART #HEALTH

source

Previous

Top 10 Innovators Transforming the Co-Working Space Landscape

Next

Revolutionizing AML: The Transformative Power of AI in Anti-Money Laundering Checks

Related Articles

Added to wishlistRemoved from wishlist 0

CLEAR QUARTZ Crystal Healing Properties, Meaning & Energy #crystalhealing For Beginners

Added to wishlistRemoved from wishlist 0

What is Reiki | Living Healthy Chicago

Added to wishlistRemoved from wishlist 0

Cancer Prevention Recommendations | Survivorship Healthy Lifestyle Series

Added to wishlistRemoved from wishlist 0

Treating chronic autoimmune conditions with The Wahls Protocol